Etiket: Daily Routine

  • Find Peace with Kundalini Yoga and Meditation

    Every time we place the body in an asana (pose), we should be focusing on that pose. By focusing the mind on the body while in a pose, we experience the asana in full. Yoga asanas offer many mental health benefits, but in order to glean those benefits, we have to actually focus on what we are doing. 

    Sadly, many people don’t leave their thoughts and distractions at the yoga studio door. And so they are not able to focus on the yoga.

    What Does Periodizing Nutrition Even Mean?

    In bro-terms it’s organizing what you eat around the type of training you do to get the best results. You can’t maximize both strength and hypertrophy at the same time very well, nor can you do either of these things whilst dieting down to single-digit body fat at the same time. The central idea of Nutritional Periodization is to match what you eat/how much you eat/specific macro ratios to the goal of your training block.

    Developing Your Very Own Periodized Nutrition Plan

    What happens if your “just eating right” doesn’t support the hypertrophic goals you have and training in a hard volume block doesn’t result in the desired muscle gain?What happens if “just eating right” doesn’t support the maintenance of lean muscle tissue during a deficit?

    What happens if “just eating right” isn’t a sufficient amount of carbohydrates to offset perceived exertion during exercise leading you to feel like you’re the weakest dude in any gym that ever gymed? You put a limit on how much progress you’ll make. Let’s not do that…

    Training and Nutrition Periodization

    When training load increases, guess what else should increase? If you said “calories, carbs and my biceps” you guessed right! Periods of high volume massing just need higher total calories and higher amounts of carbohydrates.

    If we don’t periodize calories and carbohydrates to energy demands of our training, then very bad, super non-awesome stuff happens like overtraining, injuries and worst of all, you can’t fill out your Gymshark stringer Vest.

    Choosing how to sequence your very own periodized nutrition plan is going to depend on where you’re currently at. If you’re looking to pack on some size, then maybe string a few massing cycles together – with the appropriate maintenance blocks obviously, and see how you grow. 

    Ultimately you’ve got to decide what you want to achieve and then periodize your nutrition to match the goals of your training blocks. Now, go get strong, jacked and shredded.

    Bringing It All Together

    I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least. That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress. Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

    Recent posts

    I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least.

    That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress. Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

  • 5 Ways Meditation Makes Us Better at Yoga

    As spiritual health practices that have both found popularity in the West over the past 50 years, we tend to lump yoga and meditation together. Whenever we read of one, the other usually isn’t far behind. And when we’re shopping for yoga pants it’s no surprise to see a meditation mala in the vicinity.

    Yet despite the obvious correlation between yoga and meditation, there are still countless people who do one or the other and not both.

    Fortunately there’s a groovy nutrition concept that allows us to maximize training adaptations over time so we can indeed get massiver, stronger-er and more shredded.

    What Does Periodizing Nutrition Even Mean?

    In bro-terms it’s organizing what you eat around the type of training you do to get the best results. You can’t maximize both strength and hypertrophy at the same time very well, nor can you do either of these things whilst dieting down to single-digit body fat at the same time. The central idea of Nutritional Periodization is to match what you eat/how much you eat/specific macro ratios to the goal of your training block.

    Developing Your Very Own Periodized Nutrition Plan

    What happens if your “just eating right” doesn’t support the hypertrophic goals you have and training in a hard volume block doesn’t result in the desired muscle gain?What happens if “just eating right” doesn’t support the maintenance of lean muscle tissue during a deficit?

    What happens if “just eating right” isn’t a sufficient amount of carbohydrates to offset perceived exertion during exercise leading you to feel like you’re the weakest dude in any gym that ever gymed? You put a limit on how much progress you’ll make. Let’s not do that…

    Training and Nutrition Periodization

    When training load increases, guess what else should increase? If you said “calories, carbs and my biceps” you guessed right! Periods of high volume massing just need higher total calories and higher amounts of carbohydrates.

    If we don’t periodize calories and carbohydrates to energy demands of our training, then very bad, super non-awesome stuff happens like overtraining, injuries and worst of all, you can’t fill out your Gymshark stringer Vest.

    Choosing how to sequence your very own periodized nutrition plan is going to depend on where you’re currently at. If you’re looking to pack on some size, then maybe string a few massing cycles together – with the appropriate maintenance blocks obviously, and see how you grow. 

    Ultimately you’ve got to decide what you want to achieve and then periodize your nutrition to match the goals of your training blocks. Now, go get strong, jacked and shredded.

    Bringing It All Together

    I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least. That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress. Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

    Recent posts

    I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least.

    That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress. Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

  • Bhakti Yoga: Devotion and Love to warm our hearts

    Hell, one of the most baller programs out there (and one I reference often myself) – Meghan Callaway’s Ultimate Pull-Up Program (ahem, it’s its 3-year anniversary this week and it’s on sale for 50% OFF the regular price hint, hint, nudge, nudge) – incorporates a bevy of eccentric only pull-ups…I mean, it’s well established that the eccentric (or lowering) portion of any exercise is generally where a trainee is strongest, can handle the most load, and, potentially, leads to the most muscle growth.

    Most people will train their pull-up once, maybe twice per week

    I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least. That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress.

    Ultimate Pull-Up Program & Ultimate Push-Up Program

    All this week you can purchase Meghan Callaway’s Ultimate Pull-Up Program at 50% off the regular price. Meghan is one of the best coaches I know and this program is without hesitation THE “go-t0” program if you’re looking to take your pull-up game to the next level.

    Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

    Do more

    This is hands down one of my favorite accessory “pull-up builder” exercises (and upper back exercises in general). If someone is looking to conquer their first pull-up I’d be more inclined to include one of these exercises as part of EVERY training session aiming for 2-4 sets of 5-15 repetitions

    Nevertheless, given many people have lost access to their regular gyms due to COVID-19 and have been regulated to training mostly at home these two programs couldn’t come at a better time.

    Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price. I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number.

    If you can’t even perform one this would be a daunting prospect to say the least. That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress.

    Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

    Ultimate Pull-Up Program & Ultimate Push-Up Program

    I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least. That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress. Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

    Recent posts

    I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least.

    That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress. Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

  • 1-minute deadlift tip: connect the barbell to your lats

    Admittedly, this seems a bit strange to say given we have two HANDS to grab onto the barbell with. However the LATS are a key player in “connecting” us to the barbell during deadlifts. It ensures more full-body tension, but also hands us a slight biomechanical advantage via scapular posterior tilt. Ensuring the lats are engaged also helps with preventing the barbell from drifting away from the body. Not only does this make things harder from a leverage standpoint, it can be injurious to the back as well.

    How To Deadlift

    With the barbell on the floor, stand with your feet shoulder width apart and your toes just under the bar. Bend at the legs and keep your back in a straight line. Grip the bar with either an overhand grip (palms facing back towards your body) or a mixed grip (one hand over, one hand facing out.) Keep your head up and your back straight as you drive through your legs, with your chest pointing up. Fully extend your legs and pull the bar up. It should rise near your shins and pass over your knees as you straighten your legs and press your hips forward. 

    Benefits Of Deadlifting

    As all no-excuses athletes know, deadlifting is a fantastic exercise for building frightening grip, power and mass. Because they’re generally your heaviest lift and a compound that use lots of muscles, so can help gain muscle when performed correctly. Deadlifting builds core stability and gripping strength, develops cardio (if done at high intensity) and builds the following muscle groups:

    Back – such as your erectors and lats. Gluteus maximus and glutes. Legs – most of the deadlift is done with your legs, building power in almost every muscle in your lower body. Arms – all muscles in your arm are contracted during deadlifting. Your forearms gain special benefit from the monstrous grip you’ll build. Shoulders – build big traps with heavy deadlifts.

    Do more

    This is hands down one of my favorite accessory “pull-up builder” exercises (and upper back exercises in general). If someone is looking to conquer their first pull-up I’d be more inclined to include one of these exercises as part of EVERY training session aiming for 2-4 sets of 5-15 repetitions

    Nevertheless, given many people have lost access to their regular gyms due to COVID-19 and have been regulated to training mostly at home these two programs couldn’t come at a better time.

    Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price. I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number.

    If you can’t even perform one this would be a daunting prospect to say the least. That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress.

    Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

    Ultimate Pull-Up Program & Ultimate Push-Up Program

    I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least. That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress. Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

    Recent posts

    I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least.

    That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress. Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

  • Staying fit is more important than ever during the COVID-19 pandemic

    Everyone knows that exercise promotes good health. But many don’t understand just how important it really is. For decades, health care professionals have cautioned people about the dangers of obesity. But those warnings have largely gone unheeded. Until recently, too many Americans viewed exercise as the ticket to a beach body—not the first line of defense against deadly diseases.

    COVID-19 is finally changing that mistaken belief. Now, it’s incumbent upon health professionals to help Americans get in shape. Lives depend on it.

    Staying active

    Exercise increases blood flow throughout the body, meaning that more immune cells can circulate at a higher rate. Over time, that immune response builds up—with a measurable effect on health outcomes. A study published in the British Journal of Sports Medicine found that among people who engaged in aerobic exercise five or more times per week, upper respiratory tract infection decreased by 40% over 12 weeks.

    Staying active also reduces body fat and inflammation, which helps to fend off infections and prevent chronic conditions such as hypertension or heart disease.

    it’s about strengthening the immune system

    Due to extensive media coverage of COVID-19’s disproportionate impact on the chronically ill, Americans are starting to finally realize that staying fit isn’t just about looking good—it’s about strengthening the immune system and staving off serious health problems. Fortunately, the fitness industry is trying to accommodate this mass awakening.

    Many gyms moved fitness classes outdoors and online for the first time, in response to social distancing and statewide lockdowns. Organizations like the American College of Sports Medicine have actively campaigned for the health benefits of physical activity in the midst of the pandemic.

    Transforming your relationship with exercise

    Further transforming Americans’ relationship with exercise—and making it a critical component of their health and wellness plans—will also require the help of exercise science professionals. These individuals are trained to develop individualized wellness programs that consider people’s age, health, culture, and other factors that influence their ability to maintain a healthy routine. 

    These professionals can also adjust their methods based on clients’ individual comfort levels. Many Americans still don’t feel safe entering brick-and-mortar gyms—and it’s unclear if they’ll ever want to return. In response, exercise science professionals can build out other innovative tools and training models, such as remote platforms and outdoor workout settings. 

    Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price. I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number.

    If you can’t even perform one this would be a daunting prospect to say the least. That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress.

    Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

    Staying active also reduces body fat and inflammation

    Staying active also reduces body fat and inflammation, which helps to fend off infections and prevent chronic conditions such as hypertension or heart disease. Due to extensive media coverage of COVID-19’s disproportionate impact on the chronically ill, Americans are starting to finally realize that staying fit isn’t just about looking good—it’s about strengthening the immune system and staving off serious health problems. Fortunately, the fitness industry is trying to accommodate this mass awakening.

     
    Recent posts

    I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least.

    That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress. Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

  • Registration open for *Virtual* coaching competency workshop

    Registration open for *Virtual* coaching competency workshop

    Most Personal Trainers are inspired to help others. To make a difference in someone’s life. In addition to your desire to get people moving, you also need credentials. Build the knowledge and skills required to work as a Personal Training Specialist with education from renowned fitness experts and canfitpro’s team of PRO TRAINERS. Courses are available in-person or virtually and your canfitpro certification is accredited globally. Personal Training, and a career in the fitness industry, offers flexibility and the opportunity to work from anywhere!  

    You have to get started

    Just like you tell yourself before every workout – you have to get started. So, go deeper and follow your calling. Through a combination of virtual training, classes, and exams, you can start training individuals or small groups of clients. Your designation from Canada’s most reputable fitness organization will enable you to start a full-time career, or earn side income, as a Personal Training Specialist.   

    Personal Training and a career

    The verified qualifications and skills of our fitness professionals provides confidence for consumers, employers, and fitness professionals.  Working collaboratively, each organization, is committed to enhancing the education, skills, and abilities of those in the fitness industry.

    Get started as soon as you purchase your certification package with the PTS self-directed education. Choose to fast-track your learning with the PTS course, facilitated by an expert PRO TRAINER.

    START CHANGING LIVES

    This is hands down one of my favorite accessory “pull-up builder” exercises (and upper back exercises in general). If someone is looking to conquer their first pull-up I’d be more inclined to include one of these exercises as part of EVERY training session aiming for 2-4 sets of 5-15 repetitions

    Nevertheless, given many people have lost access to their regular gyms due to COVID-19 and have been regulated to training mostly at home these two programs couldn’t come at a better time.

    Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price. I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number.

    If you can’t even perform one this would be a daunting prospect to say the least. That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress.

    Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

    Increase your knowledge and confidence to train clients

    I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least. That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress. Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

    Recent posts

    I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least.

    That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress. Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

  • Stop focusing on eccentrics and do this instead

    Hell, one of the most baller programs out there (and one I reference often myself) – Meghan Callaway’s Ultimate Pull-Up Program (ahem, it’s its 3-year anniversary this week and it’s on sale for 50% OFF the regular price hint, hint, nudge, nudge) – incorporates a bevy of eccentric only pull-ups…I mean, it’s well established that the eccentric (or lowering) portion of any exercise is generally where a trainee is strongest, can handle the most load, and, potentially, leads to the most muscle growth.

    Most people will train their pull-up once, maybe twice per week

    I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least. That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress.

    Ultimate Pull-Up Program & Ultimate Push-Up Program

    All this week you can purchase Meghan Callaway’s Ultimate Pull-Up Program at 50% off the regular price. Meghan is one of the best coaches I know and this program is without hesitation THE “go-t0” program if you’re looking to take your pull-up game to the next level.

    Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

    Do more

    This is hands down one of my favorite accessory “pull-up builder” exercises (and upper back exercises in general). If someone is looking to conquer their first pull-up I’d be more inclined to include one of these exercises as part of EVERY training session aiming for 2-4 sets of 5-15 repetitions

    Nevertheless, given many people have lost access to their regular gyms due to COVID-19 and have been regulated to training mostly at home these two programs couldn’t come at a better time.

    Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price. I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number.

    If you can’t even perform one this would be a daunting prospect to say the least. That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress.

    Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

    Ultimate Pull-Up Program & Ultimate Push-Up Program

    I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least. That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress. Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

    Recent posts

    I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least.

    That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress. Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.