TrainMeFit Donations

Merry Christmas!

and a special THANK-YOU to everyone who helped with donations this past year. TrainMeFit was able to help a single mom and her 2 year old son this Christmas.

We were able to donate food (and gift cards to Wal-Mart and PC), toys for the 2 year old boy, a few gifts for mom, and other necessities they needed.

Thanks again!

Enjoy your holidays.

Matt

End of Deload week.

Nearing the end of another deload week.

Had to slow it down this week due to the number exams we had during this exam period.

In place of my normal DE day (Dynamic Effort) today -

A) Squat

B1) GHR 3 x 6 (w/band)
B2) Hanging leg raises

C) Banded Good mornings

10 minutes foam rolling
ITB, quads, piriformis, glutes, lats

Next week back to the regular schedule. Got the sled ready for some conditioning. Hoping the guys will all get together for training - always fun.

Stay healthy,

Matt

[less than] 10 min. workout video

Quick Workout [from trainmefit] from Matt Bradbury on Vimeo.

Eating on the low side (a follow up to glycemic index on the FB page)

Many of us have been asking where to find low glycemic foods.

First of all - what do "high" glycemic foods do to you?

They raise your blood sugar levels really fast - giving you instant energy ("awesome, but")! What goes up fast - must come down fast. Therefore energy levels will spike and then fall to the floor. Leaving you tired and groggy after your "sugar high" is over. You will also be in search of a new food source because you are going to be hungry again really soon.

Low glycemic foods? They keep your blood sugar levels more stable and do not spike your blood sugar levels as fast. They result in longer lasting energy and an improved feeling of fullness between meals.

The closer the number is to 100, the higher the glycemic index. Stay as close to 0 as possible for sustained energy.

High Glycemic Food:

Cereals -
Kellogg's All Bran 51
Kellogg's Bran Buds 45
Kellogg's Cornflakes 84

Grains -
Basmati Rice 58
Brown Rice 55
Short grain White Rice 72

Fruits -
Apple 38
Banana 55
Cherries 22
Grapefruit 25
Grapes 46
Orange 44
Pear 38
Pineapple 66
Plum 39
Watermelon 103

Vegetables -
Beets 69
Broccoli 10
Cabbage 10
Carrots 49
Corn 55
Green Peas 48
Lettuce 10
Mushrooms 10
Onions 10
Potato (baked) 93 [yikes!]
Red Peppers 10
Sweet Potato 54

Cookies -
Graham Crackers 74
Kavli Crispbread 71
Melba Toast 70
Oatmeal Cookies 55
Rice Cakes 82 [Watch out for the rice cakes, many of us use these as a low cal snack]
Rice Crackers 91

Bagel 72
White Bread 70
Whole Wheat Bread 69
[Not much difference between the two - are you really eating healthier w/ whole wheat?]



For a more complete list take a look at this site where I borrowed some info from. (click here)


Stay Healthy - enjoy the long weekend.

Matt

#1 tip for morning fat loss

You may have guessed it.

The EVIL MUFFIN (coincides with the EVIL MUFFIN TOP).

The majority of these muffins may even claim to be low fat. But remember just because it's low fat ("oh, great!") doesn't mean it's low calorie.

The average sized muffin (at most restaurants) has 300+ calories. Take a look at the McD's cranberry orange muffin [350 calories, 60g carbohydrates].

YIKES.

That is a whole meal for most of us. And it's all carbohydrate - which is sure to spike your insulin and leave you feeling really mellow for that 10am meeting at work.

Next time your considering that muffin the choice is easy - SKIP IT. It is an easy fix for you diet!

Stay Healthy,

Matt

5 keys to a better workout

Don't miss these important things when you hit your workout.

1) The pre-workout hydration levels. Please, please, please ensure you drink enough water throughout the day. Health Canada recommends 8 cups per day (2L of water). But remember that is for people who do not exercise heavily and it does not take into account 35 degree weather. Shoot for more water [3+ litres of water/fluids per day]. Proper hydration will keep your energy levels up and make you more likely to workout after work.

2) The warm-up. Don't neglect a good 5-10 minute warm-up. This might include some bodyweight exercises and foam rolling (remember no stretching before a strength training session if you want to keep performance up). [see my post last week on the warm-up]

3) The planned workout. Be sure to know what you are doing that day. Do not perform useless sets that will not get you closer towards your goal. Have a template laid out for your workout so that you know it has a purpose.

4) Appropriate clothing. I know this one sounds easy, but there is nothing worse than going for a workout and having shoes that don't work for what you are doing or a shirt that is uncomfortable.

5) Don't be afraid to sweat. Please DO NOT WORRY ABOUT WHO IS BESIDE YOU while working out. This is your workout and you are there for yourself. Sweating during your workout is necessary to reach your goals. The gym is not a night club.

Enjoy the day - and if you have any questions feel free to fire away (trainmefit@gmail.com).

Stay Healthy,

Matt

Add to your warm-up.

A few good ones to add to your warm-up:

Wall angels - these are awesome for anyone wanting to add more mobility to their shoulders. Start by leaning back up against the wall. Place the back of your hands up against the wall as if you were being ‘held up’ in a back robbery. Now slide your arms up along the wall so that your forearms stay in contact with the wall. Reach as high as you can up to the ceiling. Slide your arms back down by keeping your forearms against the wall the whole time. Try to tuck your elbows right down at your sides.

That’s one rep - perform six of these.

Lunge and High Knee - lunge backward on one leg. Once the lunge is complete bring that leg forward, driving your knee up into the air as high as you can. Repeat five to six times on one leg and then repeat on the other side.

Leg swing - this one is very simple. Support yourself with the wall. Now pick one leg and swing that leg at the hip joint through it’s full range of motion. Perform five to six leg swings on one side and then switch legs.

Perform these 3 exercises as a circuit and then repeat for a total of 2-3 rounds.

Now you are ready for your workout.

avoid the summer party downfall [5 things to do]

Resisting that summer BBQ temptation can be tough. It seems everyone and their cousin is having a BBQ or get together on the weekend.

Here's 5 ways I find help for avoiding the common pitfalls:

1) Show up on a full stomach. Have a snack of protein and vegetables 1 hour before you head out to your party.

2) Hydrate. I know this sounds like a broken record but do it! Take your own bottle of water if you know water will be hard to find.

3) Head right for the veggie/fruit platter. Remember some dips have a ton of calories - so be careful.

4) Use a distraction. Most of the time we eat because we are watching TV or bored. Keep yourself busy and have fun outdoors.

5) Have a buddy. Use a support system (such as your spouse) and keep yourselves motivated by doing something else when the temptation is there.


Remember if you do fall off the tracks - accept it - and get back on for the ride. If you have one piece of dessert it is not the end of the world.

Stay Healthy - enjoy the day,

Matt

Set the Boundary

Consider this - you are at a party... you had your cheat meal on the previous day but you really want a piece of cake at this party.

If you set your internal boundary and decided ahead of time you weren't going to eat cheat food at times other than your scheduled cheat meal then what are you going to do?

Remember your body does what it likes. If you have good habits you are going to skip the piece of cake at that party. But if you have a habit of eating junk --- you are going to eat junk!

Next time you're in this situation --- keep your boundary and hold to it! Don't go moving your boundary when things become UNCOMFORTABLE.

Remember - stay outside your comfort zone frequently to make progress. DO NOT MOVE THE BOUNDARY TO KEEP YOURSELF COMFORTABLE. Just say no to the cake...

Stay Healthy ---- Happy Canada Day,

Matt

P.S. Don't forget -- If you're trying to get healthier and more active.... we brought back the FREE WEEK PASS here at TrainMeFit. Get it right here

Doer's vs. Feeler's

There's an app on the iPhone called 100 Ways to Motivate Others. (good app)

Doer's are people who get up and get things done - they do what needs to be done. The Feeler's get up and do what they feel like doing.

Who finds the most success and productivity = the Doer's.

Next time your thinking about skipping a workout or eating your second piece of cake......Are you doing what you feel like doing?

Today's Workout - (@ home)

A1 Jog on the spot x 30 seconds
A2 Burpees x 10
A3 Split Squats x 12/leg
3 Rounds (rest if needed)

B1 PushUps x 12-20
B2 Bodyweight/Dumbbell Rows x 12
B3 Prisoner Squat x 12
3-4 Rounds

That's it. Time to hit a workout myself and do what needs to be done.

Stay Healthy,

Matt

P.S. Have I mentioned what we are doing at Bootcamp? If you've been on the fence about it we do have a special for you. It includes 14 days of Bootcamp (10 workouts), Meal Plan, and Pre/Post Fitness Assessment ---- $49 bucks (valued at $340.00)

I really like this...

Somebody who's helping me out at TrainMeFit just posted this (good quote from Ben Lee):
"That last hurdle to losing those last couple pounds may be a matter of fine tuning your nutrition. With junk food the phrase 'out of sight, out of mind' works best. If that bag of chips is in your house what are the odds you're going to eat it? There's a reason they use that phrase 'can't eat just one.' The best way to not eat those is to simply not even buy them in the first place. Save your money, and your health."

If you see it --- you are going to think about it.... and the more it's on your mind the more likely you are to eat it!

Snack safe and avoid the junk food in the house. Save the treats for your weekly night out. [and keep them OUT OF THE HOUSE].

To better health,

Matt

Vibram Five Finger Shoes.....Review

I've been experiencing the new Vibram FiveFinger Shoes.

Trying to get back into running with these [barefoot runners] things. The first run was just brutal. But I realized I was trying to run on my forefoot too much! My calves were getting a workout and a half. Constantly plantar flexing (running on my toes) for 20 minutes = incredibly tender calves for the next 3 days.

[ you can see what they look like here ]

I modified my gait on the runs to follow (with no more heel striking) and have been running 2-4 times a week for the past 5 weeks. Now I get in them and go on the cement/tarmack/grass with no problems.

The BEST training has occurred in the gym [this is what I really bought them for]. Before I was always going around in socks. Now, deadlifting and squating in the VFF is much easier. (especially nice for deadlifting (no rubbery cushion)).

This shoe is not for everyone. You must work your way up to wearing them. I would not recommend someone new to fitness go out and buy a pair to pound the pavement in. I've been conservative on my runs (2-5km depending on the intensity).
However, as a casual shoe to move around in they're great. Looking forward to having them for the cottage and camping....

Stay Healthy,

Matt

Caffeine has pain numbing effect?

A few inches for summer;

As summer moves closer many of us are searching for ways to trim a few inches off of our waist. There are a few ways you can easily do this without missing out on much. Try some of these and before you know it you will have a smaller waist.

1) Avoid all processed sugar. If it’s in a package and man-made. Lose it!

2) Eat processed carbohydrates only around your workout times.

3) Replace 90% of snacks with fruit, vegetables, and nuts.

4) Take each meal and push 1/5 of it off of your plate.

5) Do not eat until you sit down for a meal.

6) Eat only at the table and do not watch TV or read emails at the same time.

7) Do not drink any liquid calories (remember a can of coke is 140 calories).


Caffeine can actually decrease muscle pain when we exercise intensely?

Researchers at the University of Illinois examined the effects of caffeine on thigh pain during intense bouts of cycling. College aged men were split into two groups based on previous caffeine habits; one group that had consumed less than 100mg of caffeine on a daily basis and the other group that had consumed more than 400mg of caffeine on a daily basis (that’s a lot of caffeine!).

The researchers had the men ingest either a placebo or caffeine capsule (5mg/kg of bodyweight) 1 hour prior to a 30 minute high intensity exercise session on the bike. The men who ingested the caffeine reported lower perceived pain during exercise (statistically significant) compared to the placebo group! Suggesting that caffeine may have a pain numbing effect during exercise (specifically on the thighs during high intensity cycling).
[Pain was subjectively rated on a scale of 1-10]

[International Journal of Sport Nutrition and Exercise Metabolism, 2009, 19, 150-161]

Gaining size and strength

Most guys hit the gym with the intention of getting 'huge'. Endless sets of bench press and curls are perceived as the way to go. Guys train all the muscles they can see in the mirror and forget their legs and back!

Truth be told - leg training and back training is your key to getting strong and packing on some mass. The 15 set chest workout in that magazine is geared at "bodybuilders" - not your average joe trying to muscle up and stay in shape.

Here are some things that have always kept me motivated.

7 things you must do to get strong:
1) have a plan of progression + stick to it
2) lift heavy things (best done with deadlifts, squats, rack pulls, and rows)
3) perform compound movements (exercises that use lots of muscles at once). Perform isolation exercises near the end of your workout in small quantities.
4) Perform interval workouts in place of marathon cardio sessions. Get the best training effect by keeping your cardio workouts short (very short).
5) Log each lift. Write everything down and be meticulous.
6) Rest between sets. If you are trying to improve your strength take 2-5 minutes between sets.
7) Only do exercises that will benefit you. If you can't justify an exercise and make it coincide with your goals - skip it and save your energy.

Chase your goals and stick to a plan so you'll see progression. Modify exercises and goals every 6-8 weeks so that you don't get bored.

Stay Healthy

Matt

Adding in your workout calories + Spring Fat Loss Tip

Today I was asked about adding in some extra calories on workout days.

This is something you have to keep simple. Just add those extra workout day calories in after your workout. Make those extra calories your "Post-Workout" meal.

Eat consistently everyday- on your workout days add in a post-workout meal/snack.

Some suggestions:

Cottage cheese + grapes
tuna, 1 tbsp mayo, crackers
Apple, natural peanut butter, boiled eggs
Hummus, melba toast, fresh fruit

Spring Fat Loss Tip
Quick way to save some calories. Start eating only your greens and vegetables with your protein source for dinner on most nights of the week. This will cut 150-200 calories from your plate. Stick to it and before you know it you will be down a few pounds. Try this for a few days and you won't miss the extra carbs.

Stay Healthy -

Matt

Workout today and accepting it (aka "laziness")

Studying in the coffee shop yesterday I heard two women discussing calorie counting and getting older. One of them stated "I heard you gain 5lbs. a year after age 35". Then the other one stated that she's 'not getting back into her size 8's'.

Was this really what they thought and had decided to accept? Maybe they referred to a general trend in today's society. But there's no way that's a good excuse for why some people can't take care of themselves.

If you can't squeeze in 20minutes a day to get active and care for yourself how are you suppose to take care of others.

Only when you slow down and accept the 'norm' have you really failed. Get back up and keep working hard. Someone out there needs you to be a good example.

============================

Now on to the rest of the day. We started with some DL and Squats this morning. Been trying to add in a conditinjng circuit at the end of the heavy lift days.

The 3 exercise circuit went something like this:

C1 standing Pull Through
C2 1 leg RDL
C3 med ball situp
C4 med ball side to side

Anyways - gotta head out...

Stay healthy

Matt

Friday afternoon

With the beautiful weather in Toronto today we had to take it indoors.

Today's quick workout included:
A1 hang clean
A2 skip
B1bench (speed day)
B2 pull ups
C1 close grip bench
C2 inverted rows
D1 DB snatch
D2 dips

Big weekend - have a Chiropractic seminar to attend.

Stay motivated this weekend. Monday's newlsetter has some great new content - stay tuned

Matt

7 Reasons for no abs..

1) You are snacking too often. This may include adding extra condiments and sauces you don't really need on your meals.

2) You do endless ab exercises. This is not the ideal way to get your abs showing through. Controlling your diet and the use of full body exercises burn the most calories.

3) You don't come prepared. Pack snacks and take them with you when you head out for the day. Otherwise you may eat the first thing in sight when you're hungry.

4) You've done the same routine for the past 3 years. It's time to move on and look for a new routine. Your body has gotten used to the same old thing and your routine is providing no 'new' stimulation.

5) You are a late night snacker. Do you really know how many calories you eat after dinner? Try keeping track so you know just how much you've really eaten.

6) Too many excuses. There is always an excuse - so get over it and stop making them. Be conscious of what you put in your mouth.

7) You don't exercise enough. Getting your abs to show through means you have to burn more calories than you eat. Combining exercise and diet is best to burn those calories and create a deficit.

Consider these points when thinking about your routine for the week. Modify where necessary!

Quote to consider:
Failures do what is tension relieving,
while winners do what is goal achieving.
- Dennis Waitley


Stay healthy for the week ahead,

Matt

Huge Wednesday workout (take action now)

Another Wednesday has come and gone...

Here's what our training schedule looked like today

A1 Dumbbell Clean and Press
A2 TRX Low Row

B1 Flat Bench
B2 TRX Face Pulls

C1 Wide Grip Pull Downs
C2 TRX Extensions

D1 TRX side to sides
D2 Knee tucks
(yes - we are finally getting some more abs in there)

My training partner is insisting we train abs a little more.

Anyways - to another good Wednesday

Stay Healthy,

Matt

P.S. If you are still looking for a way to improve your health... Our 14 Day bootcamp at TrainMeFit is still available for only a $40 donation to the Women's Shelter. It includes a done for you meal plan and workouts with a personal trainer.

another good Wednesday

Early morning Bootcamp workout. Followed by some textbook fun. :)

Here are the results

A Hang Clean 4 x 3
B1 Bench 3 x 4 1 x 10
B2 Wide Grip Chins 4 x 8
C1 TRX 1 arm row 3 x 5
C2 Hand stand PushUps 3 x 4
D1 Tricep Dips 3 x 6
D2 DB curls 3 x 5

(yes we threw some arm curls in at the end...trying to mix things up)

As you push through the rest of the week - stay motivated (it's almost Friday).

Stay Healthy,

Matt

C

Sunday Morning

Busy Sunday morning training clients... got my own workout in afterwards

A1 TRX Chest Press
A2 ChinUps
A3 Kbell Swings

B1 Band Jump Push Ups
B2 Face Pulls on TRX
B3 X-body Mountain Climbers
B4 Side Planks on Stability ball

C1 Lateral raises (mixing it up - yes)
C2 TRX Curls
C3 TRX Tri Extensions

That's it - just a quick one. Had to meet some family for lunch later on at the mall.

Hope Sunday is going well,... stay healthy,

Matt

A weeks worth of exercise...

For those of you looking for a routine...

Stick with 3 workouts a week.

Best investment for at home: Dumbbells, ChinUp Bar and TRX Suspension Trainer (optional. I use the TRX in my workouts and would definitely recommend it.

This is how the workouts would look;(with limited direct arm work - only compound lifts)

Day 1 - 12-15 reps sets

Examples of Lifts:
A PushUp/Bench superset with ChinUps then rest 60-90 sec
B Elevated Split Squat superset with Dumbbell/Barbell Row rest 60-90 sec
C Dumbbell/Barbell Squats superset with Straight Leg Deadlift rest 60-90 sec
D Walking Lunge superset with Bench Press/Shoulder Presses rest 60-90 sec
E Wide Grip Pull Up superset with Incline PushUp/Shoulder Presses rest 60-90 sec

Day 2 - OFF (light activity for 30 minutes)

Day 3 - 8-10 rep sets
Change up the rep scheme and train heavier

Day 4 - same as Day 2

Day 5 -
similar to Day 1 and 3 BUT use a heavy rep scheme (5 rep sets)
ex. add a backpack with weights in it for chinups
Or have a high rep scheme 15+ reps for every set

Day 6 - light activity or rest

Day 7 - your choice - no weights

If you are stuck in a rut with your workouts --- This is hot off the press....and it's only five bucks...

TMF Workout and Meal Plan 5 -
Includes: 10 Done-for-you workouts (for home/gym use) with a Meal Plan - it's only $4.99 (and it's valued at $150.00).

TMF Workout and Meal Plan 5

Stay Healthy - all the best

Matt

P.S. I'm always answering questions and would love to hear from you - send me an email with your health and fitness questions - trainmefit@gmail.com

Big Monday Workout

After the morning training session I headed to school for an Orthopedics Test.

Awesome test - could not have gone any better (it's always great when you have a good tutor).

Later on we hit the gym for a big guy workout; (some of us are just getting back into it after the holidays)

A Deadlifts (upto one rep max)
B Wide Stance Squats 3 x 5
C SLDL 2 x 8
Heavy Workout.


As for the evening training session at TrainMeFit. Killer! Nothing but bodyweight training and some intense drills. New members were sweeeaattinggg!

As for what's happening at Bootcamp training sessions these days (besides lots of sweating). Currently only $50 get you 3 weeks of morning bootcamp. This $50 goes to the Brampton Women's Shelter which is a great cause in itself.


Stay Healthy and motivated for the week ahead...

Matt

Sunday/Monday Workouts

Awesome Sunday and Monday. Sunday started early as their were clients to train first thing in morning.
Got home immediately and set up the TRX for a workout.

Sunday's Workout:
A1 ChinUp
A2 TRX Chest Press
A3 Band High Pull
A4 Kbell Swings

B1 Low Row
B2 Band Clap PushUps
B3 TRX Knee Tucks
B4 Kbell swings

C1 Band Hammer Curls
C2 Band Tri Ext.
C3 Rear Flyes

That was it - just some Sunday morning circuits to get the sweat on.

Hope you're doing well - Enjoy the day

Matt

Friday workout and orthopedics

Friday's big workout consisted of:

A1 Overhead Squats 3x10
A2 Calf Press (when's the last time I've done calves?)
B1 Narrow Squats 3 x 10
B2 Hanging Leg Lifts
C1 Sumo Style Deadlifts 3 x 10
C2 Ab rollouts 2 x 12

Enough for now - 30 minute workout.

Warming up for a big practical this Monday - group of us had to practice Shoulder/Elbow/Wrist/Hand and TMJ orthopedics this afternoon. We had a Med Student join us too - gave us an interesting perspective - nice guy.

Give this workout a try (moderate reps with small rests (<1 minute))


To your Friday night -

Matt

Wednesday...

Another awesome Humpday

Started with a big 6AM Bootcamp workout

Followed it up with my own workout:

A Hang Clean 3x8
B1 Flat Bench
B2 Barbell Row
C1 Wide Grip Pull downs
C2 Standing DB Push Presses
D1 Close Grip Bench 2 x 10
D2 DB Curls 2 x

That was it - nothing crazy. Another 30 minute workout then back to life.

If you're looking for some motivation or some new ideas fire me an email (trainmefit@gmail.com) - always happy to help.

Stay Healthy and Motivated -

Matt

P.S. Still trying to get motivated this year? We still have spots in our morning Bootcamp. $50 donation to the Brampton Women's Shelter gets you 21 days of unlimited training at the morning location. . You can find out more HERE.

First Day Back

Alright - big day back.

School started once again for the new year. Bootcamp definitely hard - this morning and this evening too. Everyone had their sweat on.

As for my workout - pretty basic (glad to get back to the weights)

A Squats 4 x 6
B SLDL 4 x 6
C1 Barbell Split Squat 2 x 6
C2 Ab wheel 2 x 12
D1 ChinUps 18 (failure)
D2 PushUps

That's it. Legs are already starting to feel is tonight.
Busy day tomorrow. School is back in full swing!

Stay Healthy,

Matt

Night Eating

Why do so many people say not to eat at after 7, or after 8? Which is it?

Because it cuts down on the total number of calories you consume. Night eating does not increase fat on your body. It does increase "calories in" and if you've already passed your daily limit for calories - you are going to add fat to your body.

So if you are looking to shed some pounds... Try setting up some rules so that you don't find yourself snacking on junk food after 8pm for example. And of course - it always works best if you have a partner or spouse to cheer you on.

If you need someone to help you along - we do have some motivation for you. You can find it HERE.

Stay Healthy,

Matt

P.S. Have you seen how you can get access to our Personal Trainers for only $50 bucks? Currently TrainMeFit is offering morning Bootcamp for 21 consecutive days for ONLY $50. This gives you 21 days of unlimited morning bootcamp which normally costs $157

Morning Workout (1st one of the new year)

Happy New Year! I hope everyone is enjoying the holidays.

The holidays are officially coming to an end (...sadly).


It's time to get Active.
Here is the first Upper Body workout of 2k10 (all in the comfort of the house):

A1 Low Rows
A2 Chest Presses
A3 High Pulls
A4 Knee Tucks
4 rounds

B1 Rear Y-Flyes x12
B2 Tri-Extensions
B3 Hammer Curls
3 rounds

Total Time: 25 minutes

Enjoy the rest of the day - stay motivated,

Matt

P.S. If you're trying to become more active - TrainMeFit Group Training does have some spots left - It's only $99 for 21 days of unlimited training with meal plan -> check it out here