How much weight should I be lifting?

 

I can't tell you how many times I have seen young, strong, healthy women, and stiff, serious, middle-aged men lifting weights that are not right for them. In both instances I can say the same phrase, "You're wasting your time" (and likely mine if you are doing it on a squat-rack). Bicep-curling a 5 pound dumbbell or bench-pressing 225 pounds at a quarter of the range of motion you should be employing are equally as useless.

 

So that begs the question, how much weight is the right weight?

 

The answer is actually fairly simple, but begs another question first: What do you want to achieve?

 

For sake of argument, let's say that there are two types of muscle fibres (controversially, there are 3), type 1 muscles fibres and type 2 muscle fibres.

 

Type 1 muscle fibres are what is known as “slow-twitch” muscle fibres. Generally, these muscles excel in low-force, endurance activities, and are developed by doing a high amount of repetitions (eg. 15 repetitions).

 

Type 2 muscle fibres are known as “fast-twitch” muscle fibres and are most efficient, you guessed it: at high force, low endurance  movements. These are developed by heavier weight and lower repetitions.

 

Researchers at Boston University School of Medicine have found that increasing the size of type 2 muscle fibers will lead to a significant decrease in fat mass or the amount of fat in the body.

 

Here’s the rub, you are born with a certain amount of type 1 and type 2 muscle fibres, and while you cannot convert one to the other, or increase the number of those fibres, you can increase the size of them.

 

Unless you are a long distance cyclist or an ultra-marathon runner, why would you focus on developing type 1 muscle fibres when development of type 2 fibres offer the benefits you are looking for?

 

So really, it is simple. If your goal is increased muscle mass, greater athletic performance, fat loss, or strength enhancement, the answer is to lift as much weight as you can, while maintaining proper form. You should lift a weight heavy enough that you can do no more than 12 repetitions (ideally ‘failing’ at 10 or 11 because you are too exhausted to do more). 3 or 4 sets of each exercise is enough to sufficiently exhaust the muscle, promoting controlled tears, growth and recovery.

 

So if the repetition, set, and weight range is the same for everyone to achieve differing goals, why doesn’t everyone who adheres to this look the same?

 

Simple, it all boils down to nutrition. If you want to gain muscle, you have to consume more calories than you burn, if you want to lose fat, you need to burn more calories than you consume. But you can’t do both at the same time! If you are looking to add muscle and cut fat, you must build first, and deplete second. If you try to do both, you are bound to remain the same, no matter what your program.

 

One last nutritional note: Not all calories are created equal. It takes more energy to metabolize proteins than carbohydrates or fat. When in doubt, choose foods that are higher in protein content. For more helpful tips on workouts and nutrition, subscribe to our newsletter!


Image Credit:
http://www.mybargainbuddy.com/3lb-shake-weight-pro-7-11-free-sh

The art of looking great naked

Unless you are the treasurer for some hippy nudist colony, a serial-streaker, or a skinny-dipping aficionado, there are only two people in the world that are going to see you naked: you, and the person you trust in the moment to see you naked.

Chances are, if someone is willing to birthday suit-up with you, one of two things has already occurred: 1) They have already sized you up and like what they see 2) They care about you and really aren't focused on your Instagram-appeal.

So then we are left with YOU. Psychologically speaking, happy people don't necessarily like everything about their bodies. In fact, I would argue that almost every single person has at least 2 things they would like to change about themselves. BUT, truly happy people are at peace with what they see when they go full-length and free-bird. So "looking great naked" really comes down to how you see yourself and how happy you are. If you find you are not happy with your reflection, you can't look yourself in the belly-button, and that your 'uglies' are actually ...ugly. Then make a change.

The beauty of being human is that we are not slaves to our instincts and urges and that we have free will. And while some people's will is a few carbon molecules short of iron (#chemjoke), I truly believe that everyone has the ability to change themselves for the better, and for the healthier. To follow are 5 SIMPLE things you can do so that the next time you sachet on by a mirror, au naturale, you check out your own ass (and maybe even give it a slap).

DRINK MORE WATER - I know, I know, EVERYONE and their mother says this, but that's because it really is a game-changer. Dehydration has been identified as a major culprit in maladies such as headaches, muscle-cramping, cholesterol, and strokes.

Here's your strategy: Drink a glass of water as soon as you wakeup, drink a glass of water with every meal and every snack, drink a glass of water right before you go to bed. If you can make it warm water, so much the better for your digestion.

PUT PEPPER ON ALL OF YOUR FOOD - Do you suffer from stress and hypertension (high blood pressure)? Scientific studies show that simply adding black pepper to each meal can lower your blood pressure.

Couple the addition of pepper with consciously and purposefully lowering (or eliminating) the addition of salt to your food, and you will experience a significant decrease in your systolic and diastolic numbers. Add a little exercise to the mix and you just added 10 years to your life! Your call though...

EAT HIGH COCOA DARK CHOCOLATE - Is your "sweet tooth" actually a mouthful of sweet teeth? If you had to choose between cutting out the sweets and cutting off your pinky finger, would you consider life as Franky Four-Fingers? Dark chocolate (lights out dark) could be the answer: 1) The amount of antioxidants a square of 90% cocoa contains can reduce your risk of cardiovascular disease and stroke by 77% 2) You are extremely unlikely to binge on dark chocolate and it has been shown to help buck the habit.

If there is a certain time of the day that you usually binge, substitute your milk chocolate with a 90%'er. You still get the chocolicious after-taste, but the bitterness will have you putting the bar down for other options.

TAKE RESPONSIBILITY FOR YOUR LIFE - If reading this heading made you upset or had you instantly rolling your eyes, then you do NOT take responsibility for the current state of affairs in your life. Playing a victim, in life, is dangerous. Not only do you feel that bad things 'happen to you', but you are far less likely to take credit for good things that 'happen to you' as well. Studies show that those who do not feel in control of their life are more likely to suffer from issues like stress, anxiety, depressive tendencies, and general pessimism. No matter who you are or what your position, you have the ability to make your own life better.

Life Coaches frequently employ the use of the "Wheel of Life". The wheel of life divides your life in to 8 areas. In each area, you will rate your level of satisfaction. After rating each area, go through each one individually and write down the reasons why you are dissatisfied and satisfied with that area. Once you have identified the positives and negatives in each category, write down one way in which you can improve each (there is always room for improvement). Complete this wheel each month for the first 6 months, and then every other month for the next 6. Finally, you can graduate to doing it in each quarter of the year, and then twice per year. It is common for happy, successful people to continue this practice at the beginning of every year.

PRACTICE POSITIVITY - So much of our lives are filled with can'ts, won'ts, and didn'ts. And most of that comes from ourselves. Practicing positivity is actually much harder than it sounds, and you may need to fake it and lie to yourself at first, but eventually, like the sucker you are, you will begin to believe your own lies and propaganda. Positive self-talk is a proven method that you don't even have to believe in for it to work (kind of like Valentines Day).

Try this simple first step: Record your own voice on your phone saying, "Today is going to be a great day" (make sure you are smiling - even faking a smile - as you record this. Believe it or not, you can tell by someone's voice if they are smiling or not smiling when they speak). Set this as your alarm (on loop) so that you wake up to it every day. The last thing you do before you go to bed should be to look in the mirror (fake a) smile, and say "I am strong, I am smart, and I am happy." I know that it sounds hokey, but there is a scientific basis showing that this crap works.

Before you know it, the 2 year old you that used to peel down and run around naked will show up. You'll be sleeping naked, eating naked, and yes, looking at your self in the mirror naked...and you won't even need to fake your smile.

@BrendanRolfe


Image Credits: http://images.smh.com.au/2013/07/17/4578714/th-streaker1.jpg 

I only have one thing to say to "New Years Resolutioners" at the gym

WELCOME!

Over the next few weeks you are going to see a lot of crap on Facebook, Twitter, etc, disparaging and lamenting the presence of those who are new to the gym or new to health and fitness. Ignore it. Ignore it all. Instead, accept my congratulations and enthusiasm for your decision to make a real and meaningful change in your life, and realize that this may be the most important and impactful choice you have ever made. It isn't easy, but it is worthwhile.

The reason that more seasoned gym-goers tend to scoff and role their eyes this time of the year, is that the enthusiasm of a fresh start is followed by increased gym traffic (and wait times for equipment) plus the inevitability of beginners using machines improperly, practicing poor form, and most of all, not observing proper gym etiquette (both written and unwritten).

To make your transition a little smoother I have put together a BEGINNER'S TOOLBOX on what to know and where to start:

EQUIPMENT - If the gym is busy (and it will be), limit your time on cardio equipment to 30 minutes and your time on equipment such as the squat rack, bench press, etc to 15 minutes. If someone asks to "work in" with you, it is proper protocol to accept this. This means they will do a set while you rest, and vice-versa. If you are using resistance machines, do not rest on the machine in between sets, get up and allow others to use it while you are not. They are all easy to adjust, and so it is no big deal if you need to make a change while sharing it. Finally, when you are done with all and any equipment, wipe it down and put it away. There is nothing more frustrating than having to cleanup after someone else. I'm not your mother or maid, and neither is the staff or exercisers at the gym.

SIGHTS/SOUNDS/SMELLS - Proper gym attire is really up to the individual, however, a good rule of thumb is: no jeans and denim, wear runners or athletic footwear, and if you know you sweat a lot, either wear clothing that soaks it up or bring a towel. "Sounds" may seem like an odd choice, but this is actually pretty paramount in the gym. Listening to music through headphones is good (though most gyms play music over their speakers). Talking on the phone, talking loudly with your gym-buddy, or using an audible timer on your phone is extremely irritating, and listening to music over the speaker  of your phone is a non-starter. Additionally, think about the noises YOU are making. Audible exhaling is ok; grunting, groaning, yelling, shouting, and dropping weights is amateurish, ridiculous, and unnecessary. Finally, your scent is important. There are few things more distracting and nauseating at the gym than someone with strong body-odour. DO wear deodorant, DON'T lather on a ton of perfume or cologne (this is also distracting and nauseating). A fresh, light scent, or no scent at all is best.

SPATIAL AWARENESS - This might be the most important item of protocol. The gym will be busy, but it is critical that you realize the need for giving others space during their set. I like to keep a "1 metre rule", that is, each exerciser is entitled to a 1 metre bubble in all directions that I do not penetrate. Lifting weight takes focus, and having somebody bump in to you or come close to you mid-set, breaks that concentration and can hurt them and you quite seriously. Also, if at all possible, try not to walk in front of people when they are watching themselves in the mirror during the set. Often they are looking at their form and this will surely break their concentration as well. Wait until they are done their set to return your weights. Along these lines, it is also extremely bad form to do your exercise right in front of the weight-rack, so that other people cannot access weights or put theirs away. Keep a distance of at least 2 metres from the rack when exercising. This will allow others access and will aid in not breaking your own concentration when someone walks in front of you (and they will). Lastly, if you are going to do some floor work (stretching, skipping, abs, etc), don't put your mat down directly next to someone else. They don't want your breathing, sweat, and body heat invading their space. Give them at least 4 or 5 feet. You will find that the more hot and bothered you are, the more you will want your personal space respected. Give others this same consideration.

*BONUS - Don't be afraid to ask for help. Perhaps the greatest reason that "New Years Resolutioners" are looked upon with ire is that they often do not know what they are doing. They are seen to be wasting both their own time and the others around them who need the equipment they are (ab)using. I absolutely recommend purchasing a session or two with a personal trainer and asking them to show you proper form and foundational exercises like squats and deadlifts, or to find a friend who is knowledgeable and consult their wisdom. Believe me, you are better off asking a question you think is "stupid" than doing something incorrectly that looks stupid and can hurt you.

The final reason why new exercisers in January are given the title, "Resolutioners", is because regular gym-goers expect you to come for a month or two, and then stop when the going gets tough or the rest of your life takes over again. My best advice here is to prove those smug-bastards wrong. Get a workout buddy, book personal training sessions, schedule it in your calendar; do whatever you have to do to get to the gym, but just get there. Because in 365 days, you will be glad you did. Your better future starts today.

@BrendanRolfe


Image Credits: http://myhealthandbody.co.uk/wp-content/uploads/2014/05/7c3f0472ffd796c78a05b2c9080152b02be90137938072cc988deb29246001b5-copy.jpg 

The 3 Holiday S's that derail your fitness (It's not what you think!)

1. SEX - That's right, Netflix n' Chill will un-swole your gym-game. One poll from 2011 suggests more than half 60 percent of people report they’re more likely to hook up in this season than at other times of the year. Sounds great right!? 'But how is that going to derail my fitness', you ask? Simple, hookups make you lonely, loneliness leads to depressive symptoms, and depressive symptoms are characterized by inactivity, reclusiveness, and negative affect: a 2010 study of 832 college students showed that 26 percent of women and 50 percent of men reported experiencing positive emotions after a one-nighter; conversely, 49 percent of women and 26 percent of men described negative feelings.

...all the pre-workout in Arnie's attic ain't going to get you to the gym when you're caught up in your feelings.

2.SLEEP - You go to holiday parties; you don't sleep. You stay the night at your relative's or friend's; you don't sleep (well). You are planning your vacation, wondering if the gift you bought your girlfriend will make her breakup with you, or regretting your actions at the office Christmas party; you don't sleep. Until you do get a chance to sleep, and then you oversleep. When you stress (always) and don't sleep soundly (always), Cortisone builds up in your body. Studies have shown that excess cortisone levels contribute to fat storage, delay muscle repair and stunt muscle growth.

...no sleep, low sleep, or poor sleep, will turn you into a soggy, deflated, holiday prune; you may as well just go wedge yourself in between the couch cushions until you start to stink.

3. CROSSFIT - nahhh, I'm just kidding...it doesn't start with an S... SAMSONITE (I was way off!) - Stay with me now. Holidays, for most of us, equals forced family interaction. And because most of us moved as far away from our family as possible, it means that we have to travel to them. Travelling requires you to pack things in travel-receptacles. Samsonite is a brand that manufactures travel receptacles...luggage...to the lay-person. When we travel, it is usually by car or by plane, which means we are sitting for hours on end. Sitting for hours on end munches up your time, your patience, and your posture. Pick whichever one of those you like for an excuse not to workout.

...hence, Crossfit = derailment of your fitness during the holidays.

Happy hunting!

@BrendanRolfe



Image Credits: http://ak-hdl.buzzfed.com/static/enhanced/webdr02/2012/12/6/14/anigif_enhanced-buzz-4968-1354823425-9.gif

Eat Like a Champion for under $200/mo + Sample Shopping List w/Prices!

In a perfect world we would all be eating grass-fed this, free-range that, organic everything. Well, the fact that we need to label our food like this shows that we do not live in a perfect world. But eating healthy under a monetary restriction, and not hating your food is a trick that has taken years to perfect. And I will grudgingly share my secret ;)

#1 Shop at a mega-store: Costco and Superstore sell a TON of food, therefore they buy it for less and can afford to sell it to you for less. I'm all for "shopping small business", but when you consume as much food as I do, you need bang for your buck, and buying bulk, usually means value.

#2 Create a menu: This is critical. Humans are creatures of habit and we usually eat the same food. The sooner you recognize this and hit the store with a plan, the more efficient and focused your shop. You are far less likely to be swayed by another product when you know what you're looking for.

#3 Selective organics: A couple years ago I made the decision to buy organic whenever I had the choice. Consequently, my bank account gets punished twice per month (my Costco bill is roughly $1000/mo.). BUT if you find it hard to stomach paying twice as much for fruits and veggies, I still recommend spending the extra amount for organic meats. It's worth it to avoid the hormones, plus you will absolutely notice a difference in taste and meat quality.

#4 Nutritious foods are filling: Brown rice is your homeboy and yams have replaced your dog as besty. You know what aren't filling (though they are bloating)? White rice and russet potatoes. They have a fraction of the nutrients of their counterparts and cost the same, if not more. This speaks to pre-packed and processed foods as a whole. They may look cheaper, but most of them are chocked so full of salt and sugar that they just make you hungrier and you end up eating more than you would have (or should have) in the first place.

#5 Frozen food: The next best thing to fresh. Most frozen foods (no, not frozen pizzas) were just washed and then flash-frozen, preserving their nutrients. They are often cheaper than buying fresh fruits and vegetables, still taste great, and won't spoil. Sounds like win-win-win to me!

#6 Cheap cuts of meat: Don't be a snob. If you won't eat anything but breasts, flanks, and stomachs, you are going to pay through your teeth. Meats like chicken thighs, lean ground beef, and eggs, are the least expensive and still taste great. And before you say "yes, but they are high in fat", recognize that some animal fat in your diet is actually a good thing; it is the processed fats that will clog your arteries. Some knowledgeable seasoning the right cooking touch has them tasting great!

#7 Boosters: These are items that are not inexpensive, but they either enhance your meals (by taste, texture or nutrients), or fill you up because they are both nutritious and substantial. Chia seeds, raisins, and goat cheese all fit this bill.

Eating nutritiously really isn't much more (if at all) expensive than buying processed, pre-packaged "Food". Reference my smart-shopping Costco list below on how you can eat like royalty for $200/month.

Meats
Chicken Thighs (2 kg - 16 thighs): $12.00
Lean Ground Beef (2 kg): $16.00
Tilapia Fillets [Fish] (2 kg - 8 fillets): $16.00
Tuna Canned (3 kg - 18 cans): $21.00
Eggs (2 dozen): $10.00

Vegetables
Frozen Peas (2 kg): $7.00
Frozen Broccoli (2 kg): $8.00
Bell peppers (6): $7.00
Spinach (5 kg): $5.00
Mixed Greens (2 kg): $6.00

Fruits
Apples (5 kg): $6.00
Bananas (12 kg - 30): $23.00
Raisins (2 kg): $8.00
Frozen blueberries: (2 kg): $10.00

Starches
Brown rice (10 kg): $9
Yams (5 kg): $6

Boosters
Greek Yogurt (1.5 kg): $9.00
Goat Cheese (800 g): $9.00
Chia Seeds (750 g): $11.00

Total - $199

@BrendanRolfe


Image Credits:http://thewellnessdoer.com/wp-content/uploads/2013/06/healthy-eating-on-a-budget.jpg

Learning Makes You Fat (3 simple things to avoid if you want to be fit)

"Idle hands are the Devil's playground" - God (I'm paraphrasing...and it may not have been him that said it...kind of like The Bible)

Society as arguably more worldly and has a broader knowledge-base than at any other point in history. Society is also fatter than at any point in history. I credit television for both of these revelations.

Obesity is not a solitary act; it is habits and tendencies and patterns, and if you want to lose weight, you best avoid these three (man)booby-traps:

Television watching - You want to talk about idle hands? The average North American watches an average 5 of hours of television per day...PER DAY! Never mind all of the trashy pop-culture and fast foods ads inundating impressionable minds, this is five hours of sitting on your butt. Rarely do most of us just sit and watch television, no no, that wouldn't be damaging enough. Not only do we sit, but we eat...and not only do we eat, but even worse, we snack. IF we just snacked on healthy foods, the calories would still amount to soggier backside meat, BUT at least we would get some food value. And if "ifs" and "buts" were candy and nuts, we'd all have a Merry Christmas. Once you body associates eating and TV watching, you're hooped. Instead, go for a bike ride, play a sport, or have a walk and take a picture of the sunset for your Facebook feed (the 'book eats that sh*t up).

Casual drinks - Calm down boozy, I'm not trying to pry the sippy-cup out of your shaky fingers. I'm talking about cutting out a soda with lunch, a juice with breakfast, and a wine with dinner. Sugar, sugar, sugar, FAT. A moment on the lips, a lifetime on the hips (this statement is actually true, by the way. Researchers have found that once fat cells are created in certain parts of the body, the cannot be destroyed, only grown or shrunk...BOOM! SCIENCE). Juice = 100 cals (or more), Pop = 100 cals (or more), Wine = 150 cals (or more). You could cut out 350+ calories per day just by substituting water for these other drinks. Not only could you lose (or not gain) 35lbs per year by making this switch, your organs, muscles, and brain will function better...your choice though, but that's none of my business.

Eating out - News-flash, it tastes good because it's been pumped full of fat, salt, and sugar...much like your heart. If you eat out, order in, take out, or get delivery regularly, you are begging for a(nother) freshman 15. The point is, unless the chef's hands are attached to your wrists, you don't know what is being put in to your soup/salad/chicken/steak/fish/rice bowl. Chefs are paid to make your food taste good so that you will come back and spend your money, don't bet on the fact that they have your heart health and your handles (of love) in mind. In addition to knowing what's in your food, you will be surprised at how much money you save, and how many more drinks you can buy for girls at the bar, just so you can go home alone at the end of the night (like usual).

It's simple scientistic facts really, and is hardly rocket-appliances. Worst case Ontario? You don't find out about Miley Cirus' new pubic-haircut until you go on your Twitter feed in 3 and a half minutes, you pee more, and you get a Sciatic condition from sitting on a wallet with more nightclub drink-receipts in it.

@BrendanRolfe

Image Credits
[1]http://www.demotivationalposters.net/image/demotivational-poster/small/0911/yoga-belushi-yoga-cigar-demotivational-poster-1257459936.jpg

Fit Shaming: We are human too

We're here, we drink light beer, get used to it...

Fit shaming is running rampant in today's society, and I, for one, will not stand for it! I'll squat for it, I'll crunch for it, and I will definitely curl for it, but I will be a monkey's uncle if I will endure one more sideways glance when the waitress brings me my garden salad with calorie-wise vinaigrette on the side.

Pizza-lunch Fridays at work? NO! I have a tupperwear container two-fifths full of quinoa, boiled Tilapia, and steamed broccoli for lunch today, thank you very much. And you can save your snickers and sneers for the sneaky, salty, snow-snakes that don't realize they just exceeded their daily macros and it isn't even 3pm!!

Casual beer? More like a casual anxiety attack. Not only am I drinking 150 empty calories (67 if I can order it quietly enough and they bring it in an unmarked container), but the carbonation is leaching precious calcium from my bones...I can feel my bone-density rating decreasing just thinking about a sunny day on a noisy patio...I'll have an ice-water please. No, I don't wear a skirt, and carrying a purse would have nothing to do with my beverage choices.

Desserts. Do I like them? No. Would I like them if you told me they were made with all-natural, organic ingredients and scientifically formulated whey isolate protein? Doesn't matter, I can't ever enjoy a mouthful because you won't stop watching me eat it and making "jokes" about how it will go straight to my hips. You're damn right it will go to my hips...and my nips and my lips. And I can't have that. You either have friends or you have abs...I chose abs.

What's that? You hate the gym? Guess what?!? I ALSO hate the gym! But do you know what I hate more? Heart disease, high blood pressure, and diabetes...oh hell, and let's be honest, beer bellies, love handles, and saggy [insert body part here]. Yes, I just got back from a workout, but you already knew that, and if you didn't, the fluorescent runners, tank-top and water bottle probably should have given it away, but thanks for commenting.

Fitness is an addiction, but we're not hurting anyone. You wouldn't make fun of a crack-addict for smoking, you wouldn't make fun of an alcoholic for drinking, so why is it ok for you to roll your eyes when I am peeling the skin off of my crispy chicken tenders, sans dipping sauce (that I only ordered because the only other option at this stupid "restaurant" was hamburgers...thanks...)?

So to all my fit brothers and sisters out there who have been victims of fit shaming, I say to you, stay strong, stay fit, stay classy, and just know that you ARE a good person, inside AND out.

@BrendanRolfe

PS. This was actually going to start out as a serious article...oh well...

Image Credit
http://georgespellwin.efblogs.com/files/2013/03/bodybuilding-meal.jpg

Fitness ain't what it used to be: Social media madness?

#GymSelfie

Remember the days when the only way people knew you were in to fitness was when you actually got fitter...or showed up places in a Gold's Gym tank top and parachute pants? Gone are the days of the world wondering what your butt looks like after #LegsDay or how much chicken is in a #PlateOfGains. Some say that Instagram and Twitter have taken the intrinsically rewarding soul of fitness, clean and jerked it high overhead, and dropped it to the floor with a deafening thud of look-at-me-ness.

But was a self-pat on the back really that great? Was nothing more than a check mark beside your last set to commemorate a workout well done that satisfying? Do you know what's wrong with 146 likes of an ab shot with your underwear so dangerously low that it's almost pornographic (#FitnessPorn)? Nothing... if posting these pictures or following these posters is what motivates you be the fittest and healthiest version of you that you can be, then there is nothing wrong with it.

What is wrong, is shaming people for it. I believe that any kind of shaming is wrong: fat shaming, fit shaming, race, height, sexual orientation, religious belief, etc. Find inspiration in everything and be inspirational to other people. In a time where our knowledge base, the nutrition, medication, and opportunities that are available to us are at an all-time high, our struggle with health is inconceivably off the charts. Anything that brings health, wellness, and fitness to the forefront of pop-culture is a good thing.

The Biggest Loser has been monumental in bringing the obesity epidemic to mainstream conversation. Yes, the methodology and psychology of the show is questionable, but if nothing else, it is showing John and Jen couch-potatoe how to workout, and that they can workout, and giving good tips on nutrition. The explosion of community-minded brands like Livestrong, Lululemon, and Nike are based on the fitness and health lifestyle. Yes, they are trying to sell you something, but they are also selling you a lifestyle, and if you buy in to that lifestyle, instead of just buying the clothing, your life will be better for it. And social media is a good thing for fitness. Yes, there are some egotistical reasons for posting #ProgressPics. We all want kudos for a job well-done and some of us are less shy about putting ourselves in the public eye to get what we need.

The soul of fitness is stronger than ever. Like anything in life, the industry must evolve or die. The evolution to a more public movement can only be good for future generations. Role models are no longer un-reachable stars on a stage or field, they are people. They are people with twitter accounts who do real things, eat real food, and can be interacted with, simply by hitting "like". The heart of fitness will always be forged in the iron of gyms, but the soul of fitness lies within social media, and it is now available for the whole #fitfam to enjoy.

@BrendanRolfe

How to read food labels for healthier living

 

http://www.hungryforchange.tv/images/sugar_detective.jpg

Riboflavin, cholesterol, krypton...ok, the last one is Superman's home planet, but the first two are items that show up on your food labels and may be intimidating enough to scare you form enquiring what is in the food you are buying.

Food manufacturers are required, by law, to display labels disclosing the quantities of macro and micro nutrients available in a serving of their product, which is good. But it is only good in the way that hieroglyphics are good for Indiana Jones. If you aren't trained at reading these labels, they may as well be giant eyes and stick figures with wolf heads. There is a lot of information on the label of a food container, but you don't have all day to pull out your abacus and calculate the percentage of your daily recommended intake of sodium a product consumes. Instead, it is better keep label reading simple.

Don't be fooled
The first thing you should know is what NOT to look for. With a recent health push in the grocery and food production industry, words like All Natural, Gluten free, Fat free, Sugar free, etc, are appearing on packages everywhere. Firstly, I know my potatoe is soy and gluten free, you don't need to throw a label on it telling me so. Second, Natural doesn't mean healthy. Companies are playing off of a new "Organic" movement that is gaining momentum in the western world (we are far behind Europe in this regard, by the way), and trying to insinuate that their product is wholesome. Don't buy it for a second. When label-reading, it is best to keep things simple (KISS sucka). When I label shop, I look at 5 categories: Trans fat, Sodium, Sugar, Fibre and Protein. That's right, I don't give a flying Fig about carbs!

 

http://www.labrada.com/blog/wp-content/uploads/2013/06/Nutrition-Label.jpg

Trans fat
You'll notice I didn't just say "Total Fat". That's because total fat is not the enemy. As I'm sure you have heard, a certain level of fats are good, and certain fats are even required. But Trans Fat is not required and does not occur frequently in natural (un-processed foods). Most trans fat is created through the hydrogenation process and consumption of this type of fat is directly linked to heart disease. Egg yolks have received a bad reputation over the years because they are high in cholesterol, but the fact is that eating cholesterol from natural sources is not really a big deal, however Trans Fat is directly responsible for raising cholesterol production in the body to dangerous levels, ultimately causing plaque build up in your arteries. Avoid foods that contain Trains Fat, there is simply no reason to eat it.

Sodium
Sodium is the culprit for a lot of health issues in today's eat on the go world. The thing about sodium is that our body loves the taste of it. It gives us an instant blood pressure spike (contributing to elevated levels, over time), and can lead to kidney stones and kidney failure. Sodium isn't all bad though, in tandem with potassium, it is a necessary electrolyte that facilitates innervation of our muscles, and contributes to enhanced recovery time in athletes. The issue is that the general population consumes way too much sodium. For instance, the average person should not consume sports drinks, like Gatorade. Processed, manufactured, and "fast" foods are packed with sodium because it helps enhance shelf life and taste. To give you an idea, the maximal daily recommended intake of sodium is around 2300mg; a double cheeseburger from McDonalds has 1090mg of sodium alone, and Kraft dinner has 561mg of sodium per 70g serving size (roughly the size of half a bagel). When selecting an item, try to choose a product with single digit percentages of daily value, per serving (<300mg). 

Sugar
Sugar is the main culprit for people becoming addicted to food and is why we struggle with obesity on such a massive scale. It is in all foods and is unavoidable. Don't be fooled though, there is a big difference between the sugars you eat in a red pepper, and the silky white sugar you sprinkled on your Sugar Frosted Crisps (I didn't get name brand cereal as a child). Studies have actually shown that consuming table sugar (usually made of beets or cane) lights up the same area of the brain in obese people as heroin does for addicts[1]. For the record, sugar is a carbohydrate (simple carb) and provides instant energy, however, if we consume too much sugar (levels that exceed our activity level) our body stores it as fat. When purchasing food products, look for grams (g) of sugar in single digits, per serving. Any higher and you are just eating junk-food.

Fibre
Poo. And hunger. Poo and hunger is why you should look carefully at the amount of fibre in your food. Fibre is divided in to two types, soluble and insoluble. Soluble fibre contains a low 4 calories per gram. A diet high in fibre cleans out your clock, so to speak, and contributes to good colon health. Insoluble fibre, by definition, cannot be metabolized by the human digestive system, and is therefore pooped out, with the body consuming a whopping 0 calories. The reason fibre is so critical to those looking to lose weight, is that while it is a consumable food, and thus contributes to feelings of satiety (fullness), it is low in, or absent of, calories. Foods with 2g or more of fibre should be targeted, though it is difficult/impossible to get your daily quota in one sitting. That is why you should aim to have a significant source of fibre in every snack and meal. Poo and hunger.

Protein  
Protein is the darling of pop culture weight-loss and receives all of the acclaim that it could possibly need. My contribution will be thusly, while protein is great for muscle repair and contributing to feelings of fullness, an excess of consumed protein will turn to fat. An average person does not need to consume more than 0.6g of protein per kilogram (kg) of body weight. If you are crazy active, work out 6 days per week and play in sport leagues, maybe (maybe) you need 1g per kg. Those who work out hard, and are looking to gain muscle, as well as elite level athletes, may want to consume 1.2-1.4g/kg. Beyond that, it is overkill, and you aren't doing your kidneys, bone density, or hydration levels any favours either. Most of us get more than enough protein in our diets, but if you must have a number, then, threeve.

Labels can be intimidating, but they certainly don't have to be. Keep it simple, break it down to the five categories we looked at and try keep the Trans fat, sodium & sugar low, while aiming to have the fibre and protein high. For quick reference, here is what a good label (to me) would consist of: Trans Fat: 0g, Sodium: 250mg, Sugar: 4g, Fibre: 4g, Protein: 7g

@BrendanRolfe      

References
[1]http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2235907/

4 most common mistakes beginners make at the gym

http://buffblogger.com/wp-content/uploads/2012/12/5.jpg

We all have to start somewhere.

We have all been beginners at something and felt lost. But in this day and age, where everyone carries a cellphone with a camera, and is waiting to pounce on the latest and greatest "fail", mistakes or lack of knowledge rarely go undocumented in the gym. Some mistakes will get you on someone's fail compilation, while other's will just inhibit your ability to get the results you want. To follow are 4 of the most common traps that beginners and even more experienced exercisers fall in to that will stunt your growth and limit your results.

Isolation exercises
Beginners often take their programs from magazines, ads, and media content. There are 2 major problems with this: 1) Most workouts in magazines are from interviews with body builders, not real people with jobs, kids and responsibilities 2) The media doesn't know squat about real fitness. Chances are, they are trying to sell you something. Remember, sex sells. A fitness model in booty shorts doing a single leg glute extension is sexy, and it sells magazines, supplements, clothes, etc, but if your goal is to lose 20 pounds, the only thing this exercise is making an ass out of, is you. Don't waste your time on isolation exercises. Because they don't involve compound movements (ie. activate multiple muscles) they don't burn many calories and don't give you much value for your time. For instance, instead of doing a bicep curl, do a reverse pushup; not only are you working our your biceps, but you are getting back, shoulder, and core engagement, to boot.

Following fads rather than mastering the basics
Functional movements are good, but beginners on the fail list seem to have mastered a new category of fitness: Dysfunctional Movements. Not every exercise needs a twist, a roll, or 12 pieces of equipment. Before you do anything else at the gym, master these movement patterns: squat, deadlift, lunge, chest press, row, shoulder press. All other movement patterns stem from these foundational lifts. Once you master these, then you can add a standing back tuck. There is a reason that there are "classic" lifts, it is because they have withstood the test of time and are shown to bring results. Period.

Mixing up workouts too much (routine is not overrated)
I get it. You don't want to be bored at the gym. You want new and exciting exercises that will stimulate your muscles and challenge your brain. But if you don't repeat some of the same exercises, you are missing the basic foundation of resistance training, progressive overload. Progressive overload is the act of gradually increasing the amount of weight you lift in your exercises to continually challenge your body to become stronger. If you do an exercise twice a month, you are not allowing your body the repetitions it needs to adapt and overcome. In addition, it is rare that a newbie comes in to the gym and has perfect form in all exercises (like rainbow unicorn rare), if you don't repeat exercises (essentially practicing them), you will struggle with making the minor adjustments to form that produces optimal results.

Lifting with your eyes instead of your muscles
Picking up a lot of weight off the floor is sweet, I agree. Having your lumbar spine rip out of your lower back as you deadlift is less sweet. Perhaps the biggest epidemic among young male lifters is lifting eye heavy, rather than muscle heavy. Too many times have I seen exercisers squirm and twist and bend under weight that is simply too much for them. I always say form and function over fashion. Lifting heavy weight LOOKS cool, but if you have to cheat to lift it, chances are it isn't doing what you think it is for your fitness. A perfectly formed squat through a maximal range of motion at 100lbs is infinitely better than a sketchy half squat at 200lbs any day of the week.

The gym is not a place I take satisfaction in seeing people fail. In fact, as a personal trainer, there are few things more painful and gut-wrenching than seeing an exerciser doing something that is un-beneficial and even dangerous. If you are new to the gym or wonder whether you are doing exercises properly, I recommend enlisting the help of a trainer for 2 or 3 sessions. This can save you a world of grief, will get you faster results, and will keep you off of the 2015 Youtube Gym Fail Compilation.

@BrendanRolfe 

The cost of a pound of flesh

3,500 kilocalories, an 8 hour jog, 1,460 stairs, 480 laps of an Olympic sized swimming pool...All of these numbers measure the energy required to burn a pound of fat. But what does that really mean to your way of life and the world that surrounds you?

What it means to you

Looks and appearance aren't everything, but if it is a source of grief in your life, then weight-loss can be a key to achieving a happier sense of self. In the developed world, our physical health is one of the few life factors that we have absolute control of, and it's the first place people turn when they find the rest of their world is in turmoil; this applies to both positive and negative influences on your life. If you are like many people who have had a stressful day at work, chances are you come home and eat, and eat, and eat. This impulse exists because something in your life that you can definitely control is what goes in your mouth. The more chaotic our lives get, the more we seek an internal locus of control. In fact, during the latest economic recession, health and fitness is one of the few industries that has still shown growth.

Losing weight is hard. Your body does not want to change, and certainly does not want maintain the consistent calorie deficit that is required to do so. So what a pound means to you is hard work, mental discipline, sweat, and more than likely a few tears. If you are just beginning this journey, know that the physical and psychological payoff is immeasurable. The amount of personal growth that comes from taking control of your health, overcoming obstacles, and breaking through mental barriers will change you and your life-trajectory.

What it means to the fitness industry

The first thing you should know is that beyond the physical price your body pays, fitness is FREE. You can go out for a walk or a run, you can swim in the ocean or run up some city stairs, and you can do body weight pushups, crunches, and squats, and it won't cost you a dime.

BUT

The health & fitness industry has done an awesome job of complicating something that should be almost intuitive by inundating the public with an avalanche of products and information (and most of it is crap). I should qualify that last statement by saying that I believe that a good personal trainer is a great investment for any beginner, but the reality of fitness, is that you can do it yourself.

Here is what a pound means to the fitness industry:

• 5-10 personal training sessions (variance due to the skill of the trainer and the heart of the exerciser). Depending on the rates you can negotiate (as low as $30/session, as high as $120/session, usually), one pound of fat will earn "the industry" between $150 and $1200
• Gym memberships are rarely sold for less than a month at a time, but chances are you'll be on the hook for a minimum of $20. People rarely cancel their memberships after one month, however, and many will keep the membership out of guilt and maybe's, but not use it for a year or more (the high-end gyms can easily cost over $1000/year)
• You have bought, are buying, or will buy a gadget or piece of equipment that claims to make exercising, more fun, easier, or more effective. You will use it once, and then you will forget about it. Let's just hope that "it" refers to a $5 jump rope and not a $1500 BowFlex   

What it means to the healthcare industry

"Healthcare" is an oxymoron of the most moronic sort. It should be called Sickcare, or more appropriately, Sickwedon'tgiveaf*ck. It is inefficient, expensive, and it relies on reactive, band-aid measures and thinking. It is a multi-billion dollar industry, and "healthcare" companies only make money when you are sick. What does a pound mean to the healthcare industry? It means you are not buying their product. Every pound shed means less of a strain on your heart and joints. Every step, stroke, or rep, releases endorphins, naturally enhancing your mood and outlook on life.

Pills, injections, respirators, etc, should not be a way of life. And yet health care professionals recommend baby Aspirin to reduce your chance of stroke, Lipitor to cut down on your cholesterol, Xanax for anxiety and panic, Cymbalta for depression...when did we just accept that we should feel terrible and that if we take a pill, it will all be better? Let's be clear, sickness is a business, and right now, business is good. Make no mistake, the healthcare industry is not here to help you, they are there to patch you up just long enough to empty your wallet and make you think that you are reliant upon them, but you aren't. Health, fitness, and happiness, are all within your grasp.

What is the value of a pound to you? PRICELESS.

@BrendanRolfe

Image Credit
[1]http://www.outsourcetothephilippines.com/wp-content/uploads/2012/11/350dollars-salary-of-va.jpg

If you're in pain, it's probably your own fault

...you just have to know how to listen...

No, I'm not talking about your last failed relationship. Your body is smarter than you, it will tell you when it's happy or unhappy, and you best be listening.

Tell your stupid ranch tooth to shut up

[1]

First, I want to address exercising. When you are exercising, there is body talk, and there is brain talk. More often than not, your brain gets in the way of a good workout. When you are 9 reps deep in to a 12 set, or 15 seconds from a minute interval sprint, there is a moment where you question whether you can reach your target. I don't care whether you are wet behind the ears or a power-lifter of 25 years, "can I do 1 more rep" encroaches your mind on every set. This is when your brain pipes up first and says, "better not, we could hurt ourselves, there's no shame in 9 reps." But guess what? Your brain can and will lie to you. It does it all day, every day. Your brain is responsible for the cant's and dont's in your life, and more often than not, it gets in the way of success. Your body can, and it will, as long as you bring focus and real effort to the last reps of each set.

So, the "can I's" come from your brain and stem from fatigue. I hope I have been clear in establishing that this voice is of no use to you and should be ignored. What you need to listen to is pain signals. Pain signals are different from discomfort signals and are easily recognizable. For instance, that burning feeling you get in your muscles is discomfort, that stinging sensation in your knee is pain. And in fact, the goal of working out is to achieve discomfort and keep pushing through it. Enduring discomfort will make you stronger (physically and mentally), but working through pain can cripple you. The answer is not to avoid anything potentially painful and to park your rear-end on the couch with a cool beverage. Try modifying the depth, execution or the exercise itself so that you can exercise without pain. Remember, the human body is built to move and thrives of adversity; use it or lose it.

[2]

Silence is golden
Eating: this is where my ass gets so chapped with both people's complaints, and niche-market products, that a bowl of Vaseline would not provide any relief. If you can't get through the day without products like Gaviscon, Beano, Tums, Rolaids, Pepsid AC, etc, you need to give your head a shake. The reason your body gets bloated, heart-burn, nausea, etc, is because it doesn't want you to ingest that crap! When was the last time anyone got heart-burn from cucumbers, brown rice, and baked salmon?!? Nevruary, that's when.

Instead of masking the symptoms of a pissed-off body, try listening to it instead. Further, every body is different; some people can get bloated from healthy food like apples, beans, yoghurt, etc. Listen to your body in this capacity as well. If these healthy foods bloat you, it is probably because there is something in them that does not agree with your chemistry. If everyone made it their goal to eat only foods that did not make them burp, fart, bloat, burn or drowsy, the developed world would not be facing the health epidemic in which we currently find ourselves.  

Home body
You may like to party HARD, but you will pay for your transgressions. I won't go too in depth on this one. I think most of us can say that we have felt the icy, steel toed boot of tough love in our ribs from a night (or 10) of partying. Just know that your body keeps a tab. Scarring on your liver, clouding of your lungs, clogging of your veins and intestines, etc, all result from the nights out that you don't remember. I'm not saying don't party, in fact, you will be relived to know that your body is a beast when it comes to repair and recovery, but you should know that if you don't treat it like a temple in between keg-stands, the effects can be cumulative. Around the 30 years mark, I have now been introduced to the magical 2-day hangover, which makes me carefully weigh the value of a night out to get loose, and necessity to be a grown up the next day and get stuff done.


[3]

The point is, your body talks to you and it doesn't lie. The sooner you are hearing it, and truly listening, the sooner you are happier and healthier. Like anything else in this world, you get out what you put in.

@BrendanRolfe

Image Credits
[1]http://drronhillchiropractic.com/wp-content/uploads/2012/10/depositphotos_10772870_m.jpg
[2]http://cdn.istoresinc.com/prankplace/images/fullsize/8311.jpg
[3]http://www.gifsforum.com/images/gif/party%20hard/grand/party-hard-eccbc87e4b5ce2fe28308fd9f2a7baf3-293.gif

2015 Gym Review

Does Your Gym Measure Up?

At some point in every fitness freak's gym career, they will look back and say to themselves "Damn, I've spent a lot of time in the gym." In my case, not only have I spent a lot of time in the gym (like A LOT a lot), I have been pretty unbiased in my allegiances (you might say I get around). Here is my professional opinion about some of the joints I've dropped a weight or two at:

Trevor Linden Fitness (Club16)/She's Fit

membership cost: $15-$25/mo.

facilities: Clean, well maintained, new equipment. Like most gyms, too many treadmills, not enough squat racks. Bathrooms are clean, gym is bright and open, though there are issues with locker break-ins, oddly enough. There is a women's-only side (She's Fit) if you require a little more privacy. Unlimited tanning is available for an extra $5 per month. They do not offer classes, per se, but do offer a lunch hour circuit training program.

clientele: You get a real mixed bag, but the majority of exercisers fall in to the "college student" category. Low price-points and fairly central locations make it accessible to all. At times there is a frustrating mix of newbies with no sense of gym etiquette, hard-cores with no sense of consideration, and social butterflies with no sense of purpose.

staff: Staff are young, friendly, and helpful. There are no "in-house" personal trainers there, but the staff seems knowledgable at a basic level and are a good resource for beginners.

value rating: 7/10 - Good staff, clean facilities, low fees

YMCA/YWCA

membership cost: $40-$60/mo.

facilities: Depending on the age of the facility, the equipment is reasonably new and well maintained. You will notice extra wear and tear from the volume of use, but on whole, it is reasonably clean accessible. They tend to pack A LOT of equipment in to a little space, but have a good variety. You are going to wish there was more space. Bathrooms are clean and large and there is a pool, which is a nice feature. They also have a gymnasium where they run various sports, health, and other programs. This is included in your membership.

clientele: A decidedly youthful and international flavour. Frequent sprinklings of the super fit senior and many cardio warriors. This is actually a gym that could stand to gain more cardio equipment, though there is no where to put it because they are maxing out their space as it is. This space gets INSANELY busy at peak hours, to the point where I have walked 20 minutes to get there and just said "F-it" and left without a workout.

staff: The instructors are good, but in general I find the staff at the YMCA and YWCA to be somewhat disinterested and apathetic. They seem very hands off and unwilling to go out of their way to be helpful. There are personal trainers offered at the YMCA and YWCA. In fairness, I have not had a session with any of them, so cannot speak to their abilities. When reviewing their qualifications, I find them to often be new to the industry. This can be a plus however, as you will get an enthusiastic trainer with good intentions.

value rating: 6/10 - Good facilities & activities, but cramped quarters and disinterested staff

Steve Nash Sports Club

membership cost: $70-$110/mo.

facilities: Extremely large facilities with plenty of space. Equipment is clean and new, though often "under repair." There is a pool offered at one location an outrageous amount of cardio equipment offered at all. Their equipment includes many of the industry's newest and trendiest. They offer classes (included) in spinning, yoga, dance, group training, etc, though oddly enough, none of the "Sports Clubs" include any facilities to do sports. The gym space is usually very clean, but the locker rooms and surprisingly unkempt. Used towels overrun the floors and the wait for showers can be aggravating.

clientele: Here is where you lose me. These gyms attract young, single professionals. Lululemon is strongly encouraged (required?) and sleeves need not apply. If you are single and looking to pick up, you are going to love this gym. It does get busy around peak hours, but it is not lacking space, so if you can be creative with your workouts, you'll never be sitting, waiting, and cursing someone under your breath for being on the equipment you need.

staff: The staff is knowledgeable and engaging. They go out of their way to be helpful and are very approachable. You will be hard-pressed to find a better group of personal trainers and class instructors than you get at Steve Nash Sports Clubs. They are knowledgable, experienced, and usually extremely well-certified. Continued training and skills and knowledge improvement are strongly encouraged.

value rating: 7/10 - Facilities & staff that are 2nd to none, but it's pricey & a little douchey

Steve Nash Fitness World

membership cost: $20-$35/mo.

facilities: While most of the facilities have been given a facelift since the merge between Steve Nash and Fitness World, I still find them to be worn, dated, and cramped. The locker rooms and showers often have serious cleanliness issues and could use more care and attention. The machines are maintained, though dated and uninspiring; the same goes for the cardio equipment. Classes are offered as part of the membership cost, though popular classes can be cramped, given small spaces.

clientele: I don't know why, but these gym seem to attract the middle aged, fitness crowd. I think it may be to do with the fact that original memberships are grandfathered in (I know a gentleman who pays $7/mo because he was one of the original members), and they refuse to give up such a great deal. You will find a good portion of the membership occupying the cardio section, which is good, because there is not a lot by way of free-weights. These gyms are everywhere though, and there is likely one right around the corner from your house. So they are convenient.

staff: The front desk staff is always friendly and helpful. The personal training staff is definitely a mix of new trainers and, shall we see, seasoned trainers (from the old-school). While I have seen some quality training sessions be administered, I have also had to bear witness to cringe-worthy sessions that have me questioning the legitimacy of the industry.

value rating: 5/10 - The price is right, but everything else will test your commitment

GoodLife Fitness

membership cost: $35-$55/mo.

facilities: GoodLife fitness is known for having large facilities. They are spacious, though maybe slightly dated. The machines and equipment are well maintained and the atmosphere is un-intimidating and focus-oriented. There is a good variety of equipment for beginners and experienced exercisers alike and many of the gyms have a women-only area. Facilities are clean and well-maintained. Group classes are available and included in membership.

clientele: Attracts the young to middle aged crowd who wants to come in, do their work, and get out, back to real life. Peak hours are busy, but a good amount of space allows for uninhibited workouts so you do not feel squeezed.

staff: Call them. They will answer with "It's a great day at GoodLife", and this really does set the tone. Customer service and friendliness is a clear mandate. Personal trainers are knowledgeable and well trained, and on average, probably provide the 2nd best training services in the box-gym industry. Instructors are all Les Mills certified and friendly and knowledgeable.

value rating: 8/10 - Facilities & staff are welcoming, lots of space, somewhat dated

Gold's Gym

membership cost: $30-$80/mo.

facilities: Gold's Gym is, by reputation, a body builder's gym, and so they offer an ARMY of machines, and also offer plenty of free weights. The spaces are usually large and clean, and if you are ok with the colour yellow, they are sufficient for whatever you need to do. Gold's Gyms are also strictly franchised, so different gyms offer different additions (for example, some gym offer a multitude of heavy bags and mixed martial arts training equipment). This also accounts for the large discrepancy in monthly fees.

clientele: Usually, Gold's Gyms attract the body-builder, string tank top, big sweats, Timberland wearing types...or the wannabe's thereof (basically, the Planet Fitness commercial stereotype). However, this type of atmosphere is IDEAL if you are serious about your lifting and want to push yourself. You do not generally find newbies at Gold's Gyms because of this reputation and therefore only have to put up with inconsiderate weight dropping and grunting, though at least nobody will walk into the end of your bar while you're deadlifting.

staff: The staff often reflects the clientele (physically anyways). But I have to laugh, because every time I do go in to a Gold's I expect Muscle-Mania or Bronzed-Barbie who's at reception to be a jerk, but they are always super nice and helpful (just goes to show you, don't judge a book by its cover). Some gyms allow outside trainers to rent the space, some provide in-house training. Many trainers seem to focus on body-building (when in Rome) and seem to know what they are doing in that faculty. Gold's offers classes as well, though I have never taken one there.

value rating: 9/10 - Great facilities, good staff, not as many facilities available

So there are my ratings. Did I reflect your gym's score accurately? Are there other gyms that you would like to add to the last? What are your ratings?

@BrendanRolfe

Vitamins are making you poor

http://www.sodahead.com/united-states/do-you-think-the-american-dream-is-dead/question-1238197/?link=ibaf&q=pissing+money

What vitamins and supplements do you take? Do you know what your recommended daily intake (RDI) is in relation to how much you are actually taking? Do you even know why you are taking them? Like most people, you probably don't know the answer to all those questions. But one thing is for sure, if you are like 54% of North Americans you are taking something[1]. Problem is, the only benefits you might be receiving is the yellow glow of expensive urine. Also, if you exceed your Tolerable Upper Intake Level (TUIL) on many vitamins and minerals, they can turn toxic in your system and have some seriously adverse affects (too much of a good thing can kill you)[2].

Some of the most commonly taken supplements and vitamins: Protein powder, Creatine, Amino acids; Vitamins, A, B12, C, D, E, Calcium & Magnesium, Iron, Glucosamine Chondroitin, and Omega 3.

First though, let's take a look at the most common pill taken of all...the Multivitamin.

Multivitamin

The multivitamin is a once per day pill (depending on the brand you take) that was designed to give you a dose of all of your major micronutrients. These micronutrients can be consumed in regular food, but given the low quality of mass produced food and the poor state of the average diet in North America, a quality multivitamin can add balance.

Recommended Daily Intake (RDI) is usually measured in mg (milligrams) or IU (International Units)

Here is a quick look at Centrum - for Men, a once per day multivitamin that is a recognized brand:

                                               (Dose per pill)                 (Recommended Daily Intake)*[3]       (TUIL)[4]

Vitamin A ...................... 1000 IU .............................. 5000 IU ................... 8700 IU
Vitamin E ...................... 1500 IU .............................. 30 IU ........................ 2000 mg
Vitamin C ...................... 180 mg ............................... 60 mg ....................... 2000 mg
Vitamin B12 .................. .0216 mg ........................... .006 mg ..................... N/A
Vitamin D ....................... 800 IU ............................... 400 IU ...................... 4000 IU
Calcium .......................... 300 mg .............................. 1000 mg ................... 2500 mg
Magnesium ..................... 84 mg ................................ 400 mg ..................... 400 mg
Iron .................................... 6 mg .................................. 18 mg ....................... 45 mg
*Ranges by age (older = more) and sex (male = more), but I will take average

-This pill provides other vitamins and minerals, but I will stick to the discussed ones

As you can see for yourself, the multivitamin vastly over-doses the consumer on some of the vitamins and minerals (Vitamin E & D), but under-represents others (Vitamin A & Calcium). Before you scream in outrage though, you should know that one carrot gives you 7835 IU and that 50g of swiss cheese gives you 500mg. Oh yeah, also, you should be aware that vitamins are a supplement, not a meal.

Pee Value: $ - It is always best to get your RDI from real foods, but multivitamins are reasonably cheap and a good insurance policy if you have a marginal diet.

Protein Supplements (Powders, Bars, Drinks)

There is little debate surrounding weather or not adding a protein supplement to your diet can help repair muscles faster, make you feel fuller, and is convenient. What makes your pee expensive, is how much more protein you are consuming at one time than is actually biologically available (usable) to your body. People who work out for an hour per day, 5 days per week can use around 0.5g or protein per pound of body weight. While elite level athletes function best at around 0.75g of protein per pound[5]. Additionally, our bodies can only absorb between 30g and 40g of protein per 2 hours, so if you are making a 100g protein super shake, the cost of your pee, per volume, will rival that of current gas prices.

Pee Value: $$$ - Knowing how much protein to consume as a supplement is crucial; know your limit and stay within it. If you consume in excess, not only will you be peeing out gold, but your kidneys could pack up their beans leave town, leaving you with damaged filters.

Creatine Monohydrate - (can be taken while working out, but also effective recovery)

Creatine has been proven to increase an athletes training capacity when taken in proper dosage (3-5g per day)[6]. It is recognized as somewhat of a wonder drug in athletics as it appears to be safe (though long term effects are mostly undocumented as it is relatively new), and there is research that when coupled with increased carbohydrates and protein it aides in muscle retention.

Pee Value: $$ - While there are foods that contain creatine (salmon, pork, beef, etc), by the time you cook and prepare the food, the creatine quality is vastly diminished. If you are training for a sport, I would definitely recommend taking creatine in proper dosage, but if you are just lifting to add muscle, I question if it is really worth it? Good quality creatine is usually pretty pricey, so it'll cost you if you decide it is.

Amino Acids (BCAAs & SAAs) - (generally taken during workouts)

Branch Chain Amino Acids and Silk Amino Acids are another recovery agent that claim to aid in in training and diminishing the effects of muscle fatigue during your workouts by oxygenating the blood. Science says, yes, it works[7]. I agree with science. Similarly to Creatine, if you are an elite athlete, I recommend BCAAs and SAAs. If you aren't, I don't understand the point.

Pee Value: $$  - You will find BCAAs and SAAs as expensive, if not more-so, than Creatine. If you stay within the 'intense training guidelines' of 7g per day, you will see benefits in your intensity. If you lack intensity and focus in the first place, well, it ain't magic in a can.

Vitamins A, B12, C, D, E

A - Eye sight, skin & immune support, cell growth

B12 - Help produce energy, support formation of red blood cells

C - Antioxidant (eliminates free radicals), growth & repair of body tissues, helps make collagen

D - Helps make strong bones (when combined with Calcium), may help protect against cancers

E - Antioxidants help boost immune system, contributes to formation of red blood cells

Pee Value: $ - Vitamins A through E can help offer support in a nutritionally diminished diet. But you will notice some overlap in what the vitamins provide, and keep in mind that many of these vitamins can be consumed in real food. Vitamins like A and E are in everything (except fast food...thats not real food), so before you take a multivitamin AND all these others, take a moment to see if you really need them. Assessing your need could save you $30 per month or more.

Calcium & Magnesium

Magnesium...WTF?!? Who has ever heard of a magnesium deficiency? Well, likely you haven't. But Calcium, like many other minerals, needs to be consumed in a certain ratio with other minerals to be properly absorbed, otherwise, you guessed it...it ends up in your toilet boil. Vitamin D also commands a necessary presence to enhance Calciums absorption in to bones. Lucky for you, these three often come properly dosed in one pill. Calcium and magnesium are critical in muscle contraction and relaxation, as well as muscle repair and transmission of nerve impulses[8]. They can be found in meats and vegetables of all sorts.

Pee Value: - I would recommend a Calcium-magnesium-vitamin D pill to everyone. It is inexpensive and has all kinds of benefits. Many people lack vitamin D and Calcium in their diets and magnesium is instrumental to absorption of vitamins C, E & D as well as calcium, sodium and potassium. It is naturally found in rice, hazelnuts and beans.

Iron

Can help increase energy in those with low blood pressure. Women are especially in danger of lacking enough iron in their diets, which is essential to bone health (among other things). Supplementing iron has also been shown to improve concentration and attention (presumably by reducing feelings of fatigue)[9] regardless of the individuals baseline levels.

Pee Value: $ - Iron can be purchased inexpensively and has been shown to have many benefits. It is fairly low risk; even a small dose can have positive effects. It is found in spinach, oatmeal, yogurt and beef.

Glucosamine Chondroitin

GC has scientific basis in helping to slow osteoarthritis in patients who already suffer from it and easing its symptoms. It claims to have properties that support joint health (knees, elbows, etc). Beyond helping those who suffer from the illness, it has no application. There has been no evidence found that it supports joint health in healthy individuals.

Pee Value: $$ - Don't get caught in this trap. Do your research (guess you just did by reading this). It is fairly pricey, and unless you suffer from osteoarthritis, it won't do a damn thing for you. Shame on you pill industry.

Omega 3

The omegas (3, 6 & 9) have received a big push in to popular nutrition. They have garnered the reputation of decreasing cholesterol and contributing to good heart health. The are considered the "good fats" in most circles and are found in nutrient rich foods. Because Omega 3 is a fatty acid, there technically is no Recommended Daily Intake (RDI), but the American Hearth Association recommends between 1 and 4 grams of Omegas per day (3 oz. of salmon -roughly 1 serving- gives you about .9g of Omega 3).

Pee Value: $$ - Omegas are great. And I support taking a supplemental pill each day, whether you have heart issues or not. Omegas are a little more expensive than your average vitamin, but are worth the price if your diet lacks them normally. A word of caution, many baked goods claim to have Omegas because they include Flax seeds. Yes, Flax has omegas, but as soon as they are exposed to the baking process, they become denatured and offer little more value than fibre. Foods that contain omegas: fish eggs, rice and beans.

Recommendations

Whenever possible, try to get you vitamins, minerals, and nutrients from real food. A good way to know if you are getting them is to write down an average day of eating and then calculate what you are getting (don't be lazy, it'll take no more than 15 minutes). If you are above or around your RDI's then you likely don't need supplements. If you are lacking, then consider what you do need, and don't take more; more is not always better. Also, if you are working out and are contemplating taking protein, creatine, and amino acids, take a moment to think about WHY you are training, what your goals are and if it is really necessary to spend the money on further supplementation. If you exercise regularly and may lack all of the nutrients you need from incomplete meals or time constraints, here is what I recommend:

each day take...

1 Protein shake
1 Multivitamine
1 Calcium-magnesium-vitamin D
1 Iron
1 Omega-3

Cost to you as insurance on your health per day - $1.57/day
Chance of exceeding your Tolerable Upper Intake Levels - 0%
Value of your pee - You can stomach it ;)

Sources Cited

1 http://www.nielsen.com/us/en/newswire/2009/north-america-asia-lead-vitamin-and-supplement-usage.html
2 http://www.organicconsumers.org/articles/article_18619.cfm
3 http://www.unc.edu/~rowlett/units/scales/dailyvalues.htm
4http://iom.edu/Activities/Nutrition/SummaryDRIs/~/media/Files/Activity%20Files/Nutrition/DRIs/ULs%20for%20Vitamins%20and%20Elements.pdf
5 http://www.menshealth.com/mhlists/guide-to-protein/printer.php
6 http://www.jissn.com/content/4/1/6
7 http://jn.nutrition.org/content/136/2/538S.full
8 http://www.enerex.ca/en/articles/calcium-to-magnesium-ratio
9 http://www.nutritionj.com/content/9/1/4

Curvy is(n't) the new black

"Your size is not an indicator of health. It's a fact." - Tess Munster (LA based plus size model and blogger)

                                          http://theplussizelife.blogspot.ca/

                                          

I recently came across a blog by a plus size model, making a few claims about health, and needless to say I was shocked. Tess Munster may use her plus size to earn her living, and making these claims may help her build a following of similarly confused minds, but I beg you, Tess, to please refrain from passing off your own opinion as "fact", especially when people's lives are at risk. 

Here is a fact that you can share - between 2000 and 2008 the annual economic costs of obesity in Canada increased by $735 million, from $3.9 to $4.6 billion in direct and indirect costs (PHAC, 2011b)[1]. Americans have the right to be obese. Privatized healthcare gives you that right because it affects no one but you, your family, your friends, your heart, your longevity, and not to mention, your wallet. If you want to kill yourself with food, that's your choice. But in Canada and other countries that practice universal healthcare, your health is everyone's business.  

Suggesting that the body featured above is healthy, is unhealthy, and downright dangerous. Tess has 900 followers of her blog (theplussizelife.blogspot.ca), many of whom are themselves overweight. The last thing someone struggling with weight issues, or health issues related to their weight, needs to hear is the "fact" that being obese doesn't correlate to health problems. Make no mistake, it does. Visceral fat in particular (the fat that surrounds your organs -- or more commonly called a gut, a pouch, a spare tire, or a keg) can lead to cancer, stroke, heart attack, and type 2 diabetes, among other things. Any one of these can kill you, never mind the fact that you will likely end up with two or more. So, size IS an indicator of health[2]. Notice the citation? 

As a personal trainer and nutrition specialist, I am loathed to use the term "fat" as I strongly dislike the connotation towards a lazy, slovenly nature and would never call any of my clients, or anyone making efforts to improve their physical health, "fat". But by coddling a dangerous disease with euphemisms like curvy and voluptuous, the dire circumstances present are completely brushed aside. Obesity is an epidemic. We would never tell a drug-addict to love their habits and reference them as "narcotically-inclined." So let's call it what it is, people!

"P.S. Don't assume fat people don't work out. Don't assume that we eat junk food." - Tess Munster

You don't get fat from eating too much vegetables and going for a bike ride every day. FYI, "junk food" doesn't just refer to cupcakes and candy bars, it includes alcohol consumption, fast food (almost all), and eating out at most restaurants (butter and salt are the chef's go-to for taste). Many factors come into play that can make people overweight: stress, time constraints, or general lack of knowledge about what foods to eat/avoid or how to exercise, which is why Tess' "facts" are so upsetting. She is in a position to be a role model and is purveying deadly misinformation. You should be getting 60 minutes per day minimum of intentional exercise (ie. a bike ride, a brisk walk, calisthenics, etc) and the majority of each meal plate (50-60%) should consist of greens (a potato doesn't count -- it's more starch than vegetable and is not green) in order to maintain a healthy lifestyle and stay optimally healthy.

"Love thyself as thy neighbour" - God

Tess does have one thing right though, the path to a healthy self image and a healthy body is through loving yourself. Not loving the self you see in the mirror, but loving the self that can't be seen. So good God, yes! Love yourself! Love everything about who you are, but don't look at yourself and say, my body image is who I identify with and who I am. Associating self-worth with body image is unhealthy on any level. The first step in loving yourself is loving who you are (not what you look like). A great start is going to see a psychologist or a counsellor. I would recommend this to everyone, healthy or not. Being able to unload a world of stress and hurt, or just your thoughts on a stranger without any risk of judgement is extremely cathartic. In my experience, weight gain can often be associated with emotional trauma (not just misinformation about food), so getting emotional support (particularly from a professional) is a great first step for anyone looking to make a change. 

Love yourself enough to make a change

So the message here is, love yourself! Love yourself enough to want to be alive for your friends, your kids, your significant other, etc.  Love yourself enough to care for yourself and to be able to do anything you want to do, go anywhere you want to go, and not allow physicality to be a limiting factor. If your weight is stopping you from doing the things you want to do, being comfortable in places you want to be, or it is negatively impacting your life in any way, then love yourself enough to become a healthier you! 70% of North America's population is overweight or obese. That number has doubled in the last 30 years[3]. So, unfortunately, Tess is right again, the "majority of women [and men]" look similar to her. The question is, do we accept that as the new norm, stating that overweight and obesity is a healthy body image for kids to look up to? We blame media and "society"-- such a loose copout term-- for skewing children's image of what is healthy (physically and psychologically), but as a sharp rise in childhood obesity will allude to, we are our children's role models. By pointing the finger at the fashion models, the toys (leave Barbie alone), the fitness and the airbrush industry, we shamefully shirk the responsibility of being a role-model ourselves. 

This is not healthy [4]

But neither is this [5]

'Healthy' does not only look one way, but I will tell you right now that it certainly does not look like Tess Munster. And being paid as a model to look glutinous is equally as concerning as being paid to look anorexic.  

My message is not for anyone to feel shame, it is not for anyone to feel sorry for themselves, and it is certainly not that anyone has the right to judge others for their outward appearance. Rather, it is that we should look inside ourselves, as outward appearance can often be a manifestation of inward turmoil. Like it or not, we are ALL role models for the younger generation and we need to judge ourselves as such. Is the legacy we want to leave the next generation one of obesity and cardiac problems? Because that is the direction we are headed. By saying curvy is the new black, we are dooming the human race to dependancy on prescription drugs, liposuction and premature cardiovascular decline. 

I really do care for everyone's health and wellness and many changes need to be made at a legislative level in our band-aid style of healthcare (a shift to preventative is critical). If you love yourself enough to make a change today, I've put together a few tips that might just help. Try doing 3 rounds of this basic at home workout and take a look at these helpful tips when it comes to meal time.

It is never too late to get healthy, inside and out.  

~Brendan
brendan_rolfe@hotmail.com

PS. If you are struggling with your weight please don't hesitate to email me for help. I would be happy to give you free advice to get you going in the right direction. Obesity is everyone's problem, not just your own :)


At home circuit workout

Brisk 5 minute walk outside, on treadmill, or even just around the house
60 second rest
20 air squats or using a chair (sit and stand)
60 second rest
20 straight leg toe touches then reach for the sky
60 second rest
20 pushups from your knees (or use stand and use the wall)
60 second rest
20 bird-dog (start on hands and knees, lift opposite limbs as high as possible)


Food Tips

-Want to lose 5lbs and be noticeably healthier within a month? Switch all of your drinks to water. No soft drinks, no alcohol, no specialty coffee (black coffee or plain tea if you need it), and no juice. All of these drinks contain mass amounts of sugar, among other things.

- This is what a healthy plate looks like                                                    [6]

If your first thought is "where is the rest of it?" then you are probably eating too much. Portion size is one of the most common mistakes of those who are overweight and obese. Your plate should be 50% (or more) vegetables and fruit, 25% grains or starch like potato, and 25% protein (meat -- if you eat meat). There is no portion size limit to veggies, although a minimum small bowl full is a good size. Your protein should be just under the size of your fist, and your grain or starch should be about a cup for men or 1/2 cup for women (cooked).

Veggies - The greener the better   Meats - The leaner the better    Starch & Grains - The browner the better

- Restaurants are tricky and can be calorie traps. The problem is that you just don' t know what is in your food. Chef's love to cook with butter (fat - which is good, but not in excess) and salts because they make things taste good. Even salads, which seem like a great option, can have way more calories than you think because of the dressings. So, here is a few general rules for eating out: 

1) If it has a drive-thru, don't eat there 

2) If the menu doesn't denote healthy options, don't eat there 

3) Get your dressings and sauces on the side and use sparingly 

4) Always opt for lean meats like turkey or chicken, or go for fish. If you are dying for a steak, get a small portion.

5) Don't be afraid to leave a little food on your plate...restaurants often give way too much food that is well-beyond proper portion sizes.

Finally, try not to eat out more than twice per week (for any meal, not just dinner). Try your best to eat at home as much as possible, and always opt for fresh foods over processed or pre-packaged.

References  

1 http://www.heartandstroke.com/site/c.ikIQLcMWJtE/b.3483991/k.34A8/Statistics.htm#references
2 http://ajpendo.physiology.org/content/303/5/E635.full-text.pdf+html
3 http://www.hsph.harvard.edu/obesity-prevention-source/obesity-trends/obesity-rates-worldwide/
4 http://blogs.longwood.edu/strongisskinny/2013/05/30/whats-wrong-with-being-twiggy/
5 http://theplussizelife.blogspot.ca/
6 http://www.healthykidsplate.com/2011/12/dinner-on-plate/