There are a lot of misconceptions about the foods that should be include on the dinner plate. The following are some healthy choices as to what you should include. Make sure it is well rounded and includes multiple food groups. The following foods should be considered as options for an "anytime plate" according to Precision Nutrition. The portions will vary depending on your goals (weight loss, weight gain etc), as well as timing (pre or post workout). More information can be found through the Precision Nutrition Plate Guide.
Drink: Choose water or tea instead of juice or soda as your main beverage.
Leafy Greens and Vegetables: You should choose steamed, raw or roast greens such as lettuce, spinach, cabbage, collards, kale, bok choy, chard, watercress, broccoli, brussel sprouts, asparagus, carrots, green beans, cauliflower, mushrooms, corn, onions, green peas, peppers, zucchini, tomatoes.
Healthy Fats: Seeds, nuts, olives, and avocados. Try to eliminate extracted oils and processed fats (example: margarine).
Whole Grains and Starch Based Vegetables: Some foods include rice, oats, Quinoa, buckwheat, millet, spelt, barley, whole grain pasta. This category also includes beets, parsnips, potatoes, sweet potatoes, and squash. Beans, lentils, soybeans, split peas and tofu are also included in this category.
Lean Meats, Poultry and Fish: Lean ground turkey, lean ground beef, chicken, and fish are all included in this category.
Salt: You should minimize your salt intake by using products with no sodium or low in sodium ingredients. Use salt as a seasoning sparingly. Try and stay inspired and use herbs, spices, vinegars, lemons and limes for seasoning.
For more tips on fitness and healthy eating check out
Reebok introduces The Official Shoe of FitnessReebok Cross fit Nano 3.0 is more colourful,
adaptable and robust than ever before
TORONTO, ON-Leading fitness brand, Reebok, has launched the third iteration of its popular Nano footwear series introducing updated technology, improvements and new colours for the Reebok CrossFit Nano 3.0 the shoe, is now available on shelves nation-wide. Dubbed the‘Official Shoe of Fitness’, the Reebok CrossFit Nano 3.0 is the top option for men and women looking for versatile training footwear.
One of the most visible additions to the Reebok CrossFit Nano 3.0 is the new Duracage upper – a composite part made up of a polyurethane frame cast directly into an air mesh to provide flexibility, protection and stability in a lightweight package. The thickness of the Duracage varies throughout the upper based on functional movements; some areas are thicker to provide more lateral stability and rope protection, and other areas have strategically placed textures that offer grip, durability and flexibility.
In addition to the Duracage, the zoned mesh upper provides breathability in the tongue; the lateral and medial quarter mesh have excellent cooling and strength properties and the vamp mesh is slightly tighter to provide added durability. A new anti-shift gusset in the tongue keeps it in place, secured over the top of the foot.
“At Reebok, we are focused on building product for functional movement, and our Reebok CrossFit footwear takes this philosophy to the extreme,” said Michael Rossi, vice president, Reebok Canada. “The evolution of the Nano franchise demonstrates that we are always working to build the best, most functional products out there. The Reebok CrossFit Nano 3.0 is designed to withstand the toughest workouts, and is the ultimate training shoe, whether used in a CrossFit box, at the gym or anywhere else you can work out. This is why wecall it the Official Shoe of Fitness.”
For this generation of the shoe, Reebok made significant improvements to the out sole as well. The low-profile, flat-to-the-ground out sole has two levels of traction: bigger lugs for overall grip, smaller grooves that help to disperse water, dust and chalk, and Metasplit grooves that allow for metatarsal splaying and multi-directional flexibility. New foam composites in the heel and forefoot provide better stability for lifting and heavy squats, and responsiveness for movements with rebounding like running, box jumps and double unders.
The new RopePro Outsole technology is designed to provide grip and slip, regardless of your climbing technique. This highly abrasive-resistant material has an asymmetrical design, with moulded lines on the medial side for added grip, and a smooth lateral side to make descending a rope more efficient.
The Reebok CrossFit Nano 3.0 retails for $130 and is available for both men and women at Sport Chek, Sports Experts and online at www.reebok.ca.
Reebok Nano 3.0
About Reebok:
Reebok International Ltd., headquartered in Canton, MA, USA, is a leading worldwide designer, marketer and distributor of sports, fitness and casual footwear, apparel and equipment. An American-inspired global brand, Reebok is a pioneer in the sporting goods industry with a rich and storied heritage in running, training and fitness. A subsidiary of the adidas Group, Reebok operates under the multiple divisions of the Reebok brand, Reebok-CCM Hockey and the Sports Licensed Division. For more information, visit Reebok at www.reebok.com.
About CrossFit
CrossFit, Inc. is the world's foremost developer of functional fitness programming and a leading accredited certificate issuer for physical training professionals worldwide. Founded by Greg Glassman, CrossFit® is the principal strength and conditioning program for hundreds of accomplished and professional athletes and hundreds of thousands of individuals seeking to achieve elite fitness.
CrossFit offers specialty certificate courses and programs, including the CrossFit Kids program; publishes the CrossFit Journal; and created and operates the CrossFit Games, an annual event which seeks to find and crown the Fittest on Earth™. There are currently more than 3,000 affiliated gyms in the global CrossFit training network.
As you guys know. This past week I attended a Telus event feautrign the Samsung Galaxy Galaxy S5 and new Gear Fit. We got the opportunity to workout with celebrity trainer Tracy Anderson (founder of The Tracy Anderson Method). The experience was amazing. What a great event and I am so impressed with the Samsung technology that I am now a Samsung user with telus and I was lucky enough to receive my own Samsung Galaxy 5s and Gear Fit! But guess what?!??!??! You can get your very own Samsung 5s and Gear Fit too! (contest details at the bottom of this post).
Im happy to announce that I am teaming up with TELUS to give away a TELUS Compatable Samsung Galaxy S5 and Gear Fit. Since Telus cares about their customers’ commitment to their health and we think mobile technology can play a key role in helping you have a healthier lifestyle, whether you’re just getting started or looking for new ways to stay on the right path. That’s why we’re always looking for ways to help our customers use technology to better manage their health and wellbeing.
Here are some of the things that make using the Samsung GALAXY S5 and Gear Fit from TELUS an effortless, beautiful experience:
The GALAXY S5 and Gear Fit help support healthier lifestyles
The GALAXY S5, with its enhanced S Health software and hardware, including a built-in heart rate sensor, is designed to be your personal fitness tracker, leading you through your fitness routines daily and consistently.
Set your goals and achieve them with the help of GALAXY S5′s pedometer and S Health’s constant tracking of your condition, walking distance, calories, speed, duration, and more.
To complete the package, the new, wearable Gear Fit connects to your GALAXY S5, providing real-time updates on your condition, walking distance, calories, speed, duration and more.
The GALAXY S5 is more than a health companion; some of its other notable features include:
A great camera: The GS5 features a 16MP camera with the world’s fastest auto-focus (0.3 seconds), HDR and selective auto-focus to capture all those special moments.
Speed: The GS5 features an innovative Wi-Fi technology for boosting data speed, Download Booster, which bonds Wi-Fi and TELUS’ 4G LTE Network simultaneously, allowing consumers to experience what’s trending now at blazing fast speeds. It also features fifth generation 802.11ac Wi-Fi MiMo.
Protection: The IP67 dust and water resistant GS5 is protected against the effects of temporary immersion in water and dust. Additionally, Ultra-power Saving Mode gives users up to 24 hours of battery life on only 10% of a charge – making sure you are always connected when you need to be.
…but really, that’s only scratching the surface!
The Samsung GALAXY S5 is so feature-packed, TELUS offers Learning Centre sessions, where product specialists can teach you the ins and outs of each device in the best in-store experience around. Even advanced users can learn a thing or two!
TELUS’ Learning Centres are a unique TELUS experience found in over 200 stores across Canada, designed to provide personalized, one-on-one training to customers with specially trained Learning Specialists. Customers can also take advantage of the Online Learning Centre to learn about common features and troubleshoot issues if they can’t make it to the store.
Toss in TELUS’ exclusive offerings like Anytime Upgrades and SharePlus Plansto truly experience how TELUS is putting their customers first.
To upgrade to the latest and greatest devices, customers can simply pay off their Device Balance and upgrade to a new phone whenever they want with TELUS’ Anytime Upgrades.
TELUS’ SharePlus plans give customers peace of mind on their monthly bills with unlimited nationwide talk and text and the ability to share data with multiple subscribers on the same account or household.
The Samsung GALAXY S5 is available from TELUS for $229 on a two-year term or $730 month-to-month. For available general plans and pricing, please click here.
The Samsung Gear Fit is available at TELUS for $219 in select stores and online.
CONTEST RULES AND REGULATIONS
1. Leave a comment below saying why you would like to win
2. Sign Up for my news letter with your email address *must be a valid address in use this is what I will use to email the winner*
3.Follow me on instagram and like my instagram contest post @trainitright and tag 3 friends in the post
Winner will be chose through a random draw and announced on May 10th 2014
Yesterday I attended a Telus event feautrign the Samsung Galaxy Galaxy S5 and new Gear Fit. We got the opportunity to workout with celebrity trainer Tracy Anderson (found of The Tracy Anderson Method). The experience was amazing. What a great event and I am so impressed with the Samsung technology that I am now a Samsung user with telus and I was lucky enough to receive my own Samsung Galaxy 5s and Gear Fit! But guess what?!??!??! You can get your very own Samsung 5s and Gear Fit too!
Im happy to announce that I am teaming up with TELUS to give away a TELUS Compatable Samsung Galaxy S5 and Gear Fit. Since Telus cares about their customers’ commitment to their health and we think mobile technology can play a key role in helping you have a healthier lifestyle, whether you’re just getting started or looking for new ways to stay on the right path. That’s why we’re always looking for ways to help our customers use technology to better manage their health and wellbeing.
Please spread the word as I will be announcing contest rules and entry information later this week!
Here are some of the things that make using the Samsung GALAXY S5 and Gear Fit from TELUS an effortless, beautiful experience:
The GALAXY S5 and Gear Fit help support healthier lifestyles
The GALAXY S5, with its enhanced S Health software and hardware, including a built-in heart rate sensor, is designed to be your personal fitness tracker, leading you through your fitness routines daily and consistently.
Set your goals and achieve them with the help of GALAXY S5's pedometer and S Health’s constant tracking of your condition, walking distance, calories, speed, duration, and more.
To complete the package, the new, wearable Gear Fit connects to your GALAXY S5, providing real-time updates on your condition, walking distance, calories, speed, duration and more.
The GALAXY S5 is more than a health companion; some of its other notable features include:
A great camera: The GS5 features a 16MP camera with the world’s fastest auto-focus (0.3 seconds), HDR and selective auto-focus to capture all those special moments.
Speed: The GS5 features an innovative Wi-Fi technology for boosting data speed, Download Booster, which bonds Wi-Fi and TELUS’ 4G LTE Network simultaneously, allowing consumers to experience what’s trending now at blazing fast speeds. It also features fifth generation 802.11ac Wi-Fi MiMo.
Protection: The IP67 dust and water resistant GS5 is protected against the effects of temporary immersion in water and dust. Additionally, Ultra-power Saving Mode gives users up to 24 hours of battery life on only 10% of a charge – making sure you are always connected when you need to be.
…but really, that’s only scratching the surface!
The Samsung GALAXY S5 is so feature-packed, TELUS offers Learning Centre sessions, where product specialists can teach you the ins and outs of each device in the best in-store experience around. Even advanced users can learn a thing or two!
TELUS’ Learning Centres are a unique TELUS experience found in over 200 stores across Canada, designed to provide personalized, one-on-one training to customers with specially trained Learning Specialists. Customers can also take advantage of the Online Learning Centre to learn about common features and troubleshoot issues if they can’t make it to the store.
Toss in TELUS’ exclusive offerings like Anytime Upgrades and SharePlus Plansto truly experience how TELUS is putting their customers first.
To upgrade to the latest and greatest devices, customers can simply pay off their Device Balance and upgrade to a new phone whenever they want with TELUS’ Anytime Upgrades.
TELUS’ SharePlus plans give customers peace of mind on their monthly bills with unlimited nationwide talk and text and the ability to share data with multiple subscribers on the same account or household.
The Samsung GALAXY S5 is available from TELUS for $229 on a two-year term or $730 month-to-month. For available general plans and pricing, please click here.
The Samsung Gear Fit is available at TELUS for $219 in select stores and online.
For some strange reason, range of motion in the fitness world seems to be completely misunderstood with trainers having their clients only do partial range movements saying its full range (partial does not mean full) and trainees performing these ranges. So with this in mind I will quickly explain what Range of Motion or ROM actually is in a human movement setting:
WHAT IT IS
Range of motion (ROM) is as its name suggest, the range to which a body part can move properly in space while attached to another. Typically what this means is how many degrees of flexion or extension a joint can go thru. Here are 3 prime examples of full ROM:
Squats: While maintaining a flat/neutral back position, bending at the knees, hips and ankles one lowers their buttocks until the hamstring covers the calf while the feet remain flat on the ground.
Bench Press (any barbell variation):Keeping the shoulders and glutes on the bench, one bends their elbows and shoulder joint lowering the bar until it is in contact with the chest
Pull/Chin-up: Starting from a full hang (elbows are not flexed), pull the body up by bending the elbow and shoulder until the chin has passed the bar and until the forearm and bicep have made contact.
So what does this mean?
First take a look at any joint in the human body, the joint has a range of motion that it was designed to be able to go thru whether under additional external resistance or not. Many people will advocate that full ROM training will damage the joint and these people are what I like to call……..WRONG!
By training the joints thru their entire range of motion, this will actually make the joint healthier than continuous partial range training.............
Did you know that May is Osteoporosis Awareness and Prevention month? Because this very important month is often overlooked. I am spreading awareness. This is a graphic that outlines some facts & risk factors about the disease. For example, one out of every two women and one in four men over 50 will have an osteoporosis-related fracture in their lifetime. Staying active is one of the top ways to prevent this disease. Get active and get your family members active at any age! We can make a difference. For more information click HERE
The North Face Endurance Challenge
The North Face Endurance Challenge
This post is sponsored by Fitfluential LLC on behalf of the North Face Endurance Challenge.
Guys I am so excited to share with you that I have decided to train and compete in The North Face Endurance Challenge. I am strength training and doing longer endurance runs to get ready for the 10km race. The challenge that I will be running at is located in Ontario Canada on July 12-13th 2014. I am very excited to train and participate in the event.
The North Face Endurance Challenge Series introduces a first-time international expansion within North America, offering an event in Ontario, Canada at Blue Mountain Resort, located 90 miles outside of Toronto. Featuring the most pronounced elevation gain trail race in all of Ontario, The North Face Endurance Challenge cruises along the Niagara Escarpment on the western shores of the Georgian Bay and navigates through the ski trails of the Blue Mountains.
But guess what?!?!?!
The North Face Endurance Challenge is the premiere trail race series. There is a distance for every single skill level.
Distances offered include
5k
10k
Half Marathon
Marathon relay
Marathon
50km
50 Mile
Kids Race
Use my promo code D30ABON and get 10% OFF!
You don't have to be in Ontario, Canada to join me and you can run in your own state
Are you an athlete or fitness enthusiast? Are you having trouble fitting into jeans? The crafty fitness enthusiasts behind Barbell Apparel have designed jeans that fit. YEP I said it. Jeans that fit!!!!!!!!! They recently just launched their venture on Kickstarter.
According to the kickstarter site:
"Barbell Denim uses technologically superior denim designed to move in complete sync with your body. With our jeans it almost feels like you’re wearing nothing.
Designed for athletes, these jeans are made to fit comfortably over muscular legs by accommodating your quads and butt without forcing you to buy larger sizes for the small waist you work so hard for.
However, Barbell Denim will accommodate any body type. Even if your legs aren't particularly muscular, Barbell Denim will still look amazing on you and feel even more amazing as you move in them. Our hybrid denim stretches both ways so that it can compliment smaller legs, while still easily stretching to accommodate larger legs as well. "
I want a pair! I can never find jeans that fit! Who's with me?!
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