Training Thursday: Core burn

One of the most common requests I get from clients is to really work the abs because everybody wants a six-pack. What most people don't realize is that abs are made in the kitchen! In order to get superhero-like definition, you must have quite a strict and regimented diet. (Unless, of course, you're one of the specimens that has a natural six pack at all times. Your kind is rare, so bask in your ab-ness!) Not only that, but abs come in all different shapes and sizes! Some people have naturally bulkier muscles, therefore their abs will "pop" easier than those of us who have longer, leaner, more endurance based muscles.

Thanks someecards.com for always knowing what to say!

Having said all this, a strong core is beneficial for everyone! If you're a glutton for punishment, and you love to "feel the burn". Add this circuit to your routine, make sure to do it on non-consecutive days.

I challenge you to get through this circuit at least 3 times.

Because these exercises are timed, it is absolutely vital that you execute each one with perfect form. If the time frame is too long, cut it down and only do as much as your capable of doing. Form over frequency, ALWAYS.

• 45 sec plank hold
• 45 sec superman
• 45 sec double leg drop
• 45 sec Russian twists
• 45 sec reverse crunch
• 45 sec bicycle abs
• 45 sec rest

Happy training!

Get Well green smoothie

If this doesn't help my immune system, I don't know what will.

I'm writing this post as I sit covered under a heaping pile of blankets all mopey because I can't be outside enjoying the Vancouver sun. It seems that my immune system has failed me again, and I've come down with something. So, what does a vegan-personal-trainer-who-doesn't-like-taking-cold-medication do? Well, I'm going to try to reinvigorate my body with a blast of vitamins and minerals!

Though slightly chunky despite using a Vitamix blender (I'm rarely patient enough to wait for it to pulverize everything), this Get Well green smoothie is packed full  potassium, magnesium, iron, calcium, folate, beta carotene, vitamin K, thiamine, and vitamin C. Plus it's got a light zesty kick from the all immune-boosting and powerful ginger root! (Seriously that stuff is great for everything!)







In a powerful blender, mix the following ingredients until smooth:

• 3 leaves of fresh kale
• 1 gigantic handful of fresh spinach
• 1 Granny Smith apple, without the core
• 1" cube of fresh ginger root
• 2 heaping tablespoons of hemp hearts
• 1-1 1/2 cups of water (you may choose to add ice as well)

Enjoy and stay healthy my friends!

Training Thursday: Cardio circuit

Today's Training Thursday is dedicated to your cardiovascular system!

You will need access to a treadmill and an indoor bike, so this workout is best performed in a gym.

To warm up, jog for about 5-10 mins and progressively increase your speed. By the last minute you should start feeling out of breath. 

You will perform the following circuit 2 to 4 times through depending on your fitness level. The effort of each exercise is based on a Rate of Percieved Exertion (RPE) which is a scale of 1 to 10. For each exercise you want to be at a level of 8. This means that you shouldn't be able to talk beyond a couple of words at a time.

5 minute fast run at an incline of 2-3

5 minute hill power walk at an incline of 15 (Avoid using the handles of the treadmill. Focus on steady, long steps and an upright posture)

5 minute fast ride on the bike (Keep your revolutions per minute between 100-115. If your legs are spinning out of control, increase the tension)

Cool down with a 5-10 minute easy rode on the bike followed by a good stretch of the hip flexors, glutes, and legs.

Happy sweating!

Training Thursday: Amazing arms, shapely shoulders

You might not look like Arnie after this workout,
but you sure will feel like him!

I did this routine yesterday afternoon, and let me tell you, I am feeling it this morning! This workout calls for a rep range of 8-10. This means that you absolutely can not physically perform an 11th rep. Your muscles will be burning. If you feel uncomfortable pushing yourself this hard, invite a friend along to do the workout and to spot you as well. You will be performing supersets, meaning two back-to-back exercises with a 1-2 minute rest between sets, for a total of 4 sets each.

To warm up, I performed a series of shoulder rolls and dynamic stretches using a dowel rod, followed by a fairly light set of 10 standing shoulder presses, 10 bicep curls, and 10 tricep kickbacks, just to prepare my body for the upcoming movements. Just to be extra cautious, make the first set of each exercise a bit lighter than the remaining 3.

Superset 1

• Seated shoulder press
• Incline bench dumbbell bicep curl - Set an incline bench to just slightly less then upright. Sit tall against the bench and let your arms (dumbbells in hand) hang at either side. From here perform a basic supine-grip bicep curl. Do not let your back arch too much, and keep the back of your head against the bench as well.

Superset 2

• Barbell military press
• Barbell 21's - Perform 7 bicep curls from straight arms to a 90 degree at the elbow, immediately followed by 7 bicep curls from 90 degrees at the elbow to full flexion, followed immediately by 7 full range of motion bicep curls.

Superset 3

• Lateral and front raise - Perform one standing lateral (side) raise, then perform one standing front raise. This is one rep. Continue for 8-10 more.
• Tricep dips - If you don't find 8-10 of these challenging, either add extra resistance by placing a plate on your lap, or increase your rep range until failure.

Straight set - Finish your workout off with 4 sets of tricep kickbacks.

Good luck, and as always, don't forget to stretch!!!

Training Thursday: Legs on fire

Blast your legs with this bodyweight workout. Just because there's no extra resistance, don't be fooled because this quickie will have your legs burning and your heart racing after just the first set!

Warm up by performing 20 long walking lunges making sure to stretch out your hip flexors. Then perform 20 squats with quad stretches. To do this dynamic stretch, simply perform one bodyweight squat and as you stand up, grab your left ankle behind you and stretch the front of your thigh. Hold for 5 seconds. This is one repetition. Squat down again and repeat the stretch on the right side.

Perform the following circuit 2-4 times. Be sure to have minimal rest between exercises. Rest for 45-75 seconds between rounds.

     10 squats

     30 sec mid-squat pulse

     20 alternating reverse lunges

     20 split squat jumps

     15 burpees with a push up

     REST & repeat!

Be sure to stretch your quads, hamstrings, glutes, hip flexors, AND chest afterwards :)

Happy sweating!

How to go vegan

Thinking about going vegan? Here are my tips on how to make the switch.

Educate yourself.

The ol' saying "knowledge is power" couldn't be more true! Educate yourself on proper vegan nutrition first and foremost. It's very common to commit to veganism with the most positive animal-loving-world-saving intentions, only to wind up lightheaded and dizzy from various micronutrient deficiencies. The most common deficiencies include vitamin B12, iron, calcium, and vitamin D. The book, Eat to Live by Dr. Fuhrman is a great reference for proper nutrition on top of the many reasons why plant-based diets are the way to go. The Thrive Diet by Brendan Brazier, professional Ironman triathlete, is a great one too. Not into reading? Check out the documentary Forks over Knives.

If your reasoning behind going vegan is of the ethical variety, a good documentary to watch is Vegucated. This documentary does have some graphic footage of animal abuse and slaughter, so it is not for everyone. I have heard amazing things about Earthlings, but my sensitive heart can't handle such an eye-opening documentary yet. This one is particularly graphic.

Start small.

Now that you've read the books and seen the footage you're ready to begin your journey! Speaking from experience, I highly recommend that you take your time and start small. It is very easy for us to get freaked out by what we read and watch and to want to make a drastic change. Unfortunately, that's not always sustainable. Unless you know you're someone who can kick a bad habit cold turkey (pardon the poor choice of cliche sayings), give yourself at least 3 to 6 months to gradually transition.

Begin by eating vegan at home. If that's too much, even just Meatless Mondays are a great start! After a few weeks of adjusting to this change, eat strictly vegetarian while you're out. Limit yourself to dairy and eggs at most. Then when you're ready, cut back again to only dairy or only eggs while out. Before you know it you'll be eating vegan at home and at restaurants!

Make it public.

Tell your friends and family that you are going vegan. Prepare yourself for the worst reactions but stay true to your intentions. As soon as someone finds out you're vegan, they will most likely have an opinion about it. 

Truthfully, that has been the hardest thing to deal with. If there's one thing I've noticed from observing people's reactions to me telling them that I am vegan, it's that it can go one of two ways. Either:

a) the person is genuinely curious about how it is that you maintain such a "strict" diet, because they could just never give up cheese. Or,

b) people get very opinionated about the roll of animals on this planet, and how we are the greater species therefore we are at the top of the food chain (blah, blah, blah). 

The trick is to not fall into a screaming argument if your friend/family member falls into the (b) category. It can be tough, but respect his/her opinion, and let him/her know that you are vegan because it is your right to decide how to fuel your body. For the most part that shuts them up :) Attacking others by pulling the activist-card is like fighting fire with fire. Stay calm and level headed.

Don't beat yourself up.

Going vegan is not always easy. No one is perfect, and there will be moments where your will power is tested. If you give in, don't beat yourself up over it! Instead, figure out why you gave in and prepare better for next time. Understand that your dietary decision is making an impact on not only your body, but other animals and the planet! Celebrate your success and educate others! :)

Training Thursday: Core countdown

I'm kicking off 2014 with a new weekly special: Training Thursdays!

This week's workout focuses on core strength. A strong, stable core is important for much more than a slick six pack! Relief from back pain, improved posture, balance, and overall athletic performance are just a few of the benefits of a strong core.

Perform this routine 2-3 times per week on non-consecutive days in addition to your usual training regime.

With each set you will deduct TWO repetitions, or 10 seconds per exercise. Complete 10 sets for the full count down.

• 60 sec Plank
• 20 Supermen
• 20 Alternating Leg Drops (10/leg)
• 20 Crunches on a BOSU ball (protect your lower back!)

As the famous saying goes, "Feel the burn"!

And as usual, don't forget to stretch. My favourite core stretches include: child's pose, cat-Ccow, and cobra pose!