Monday, November 29, 2010

Holiday Gift Ideas Part 2

2. TRX Suspension Training System

Great tool that you can use to perform a total body workout. Perfect for all fitness levels from beginners to athletes. Comes with videos and a variety of exercise documentation, plus keep an eye on the blog to check out a few TRX workouts you can do on your own.

The best part about the tool is you can use it anywhere... hence the companies name... "Fitness Anywhere".
Use it outdoors and connect it to a tree or playground equipment.
Indoors connect it to your ceiling or a door in your house.
At the gym, connect it to a squat rack or a cable cross over machine.

- Train in multiple planes of motion (how we move in sport and life)
- Can train virtually anywhere (indoors, outdoors, gyms).
- Portable and easy to travel with. (No excuses when you're on vacation.)
- Seamlessly change between exercises.
- Get a really effective and efficient workout in 15-30 minutes.
- A fun new way to train using your own bodyweight as resistance.

Now is the perfect time to buy... Today especially!
Get 25% off + Free Shipping just use the code: TRXMAS

Today is the last day of this discount so get on it!!!

TRX Suspension Training: Make Your Body Your Machine

Holiday Gift Ideas Part 1

1. Polar Heart Rate Monitor

As you know I'm a data junky. Collecting data is the key to monitoring your progress. A good heart rate monitor provides a view into the intensity your body is working at, how fast you can recover (the true test of fitness) and they provide a great estimation of caloric expenditure. Now keep in mind its strictly an estimation based on your height, weight, age and heart rate but a great tool!

I've mentioned this before in my HIIT article, but High Intensity Interval/Resistance Training can provide and extremely efficient and effective workout that sets the stage for fat loss the rest of the day. Here's a basic example based on my heart rate monitor. This morning I performed a 30 minute High Intensity Tabatta Style workout. The goal was to create a lot of lactic acid in the muscles, and maintain an average heart rate between 65% - 85% of my Max heart rate, resting when needed. The results are as follows...

Total Estimated Caloric Expenditure:
- 30 minute workout : 463 calories
- 30 minute post workout : 713 calories (250 calories sitting doing nothing!!!)
- 3 hours post workout : 1800 calories (roughly 445 calories per hour post workout)

*Note: these are estimations for a 200lb male, it doesn't take into account body composition or other elements that would impact metabolism and caloric expenditure.

Treat yourself or others this holiday season and pick up one of these. Very worth while, and you don't have to spend that much to get a good one.

Personally, I recommend the Polar FT4 Heart Rate Monitor (they have a male and a female version). It has everything you really need to monitor your workouts and its a great deal. A few of the features:
- The chest strap is really comfortable compared to other brands.
- Really easy set up.
- You can set an ideal heart rate zone to work in. (Recommend 65%-85%)
- Monitors duration of workout.
- You can see previous workout data.
- Estimated Caloric Expenditure.
- Doubles as a watch.

You can certainly spend more to get heart rate monitors with additional features but this is really all you'll need.

Click the links below to pick yours up on Amazon today!

Sunday, November 14, 2010

Eggs, Turkey, Spinach, Salsa

Here's a great meal idea that ill have for breakfast lunch or dinner depending on
what I have in the fridge.

1-2 whole eggs
1/2 cup of egg whites from carton
A few small pieces of deli turkey for taste
I like to cook it over easy but u can cook yokes, scramble, whatever

Carb source:
1-2 hand fulls of sauted spinach
Add salsa or hummus for taste

Seems like a lot of spinach when its raw but it will shrink quite a
bit when heated.
Cook eggs first, remove from pan and
throw washed spinach on. Don't over cook, leave on just long enough so it
shrinks up just a little.

Fat source:
3 frozen fish oil pills

Chipotle Flat Iron Steak and Veggies

- Chipotle flat iron steak from trader joes
- Raw sliced orange bell pepper, roma tomato drizzled with extra virgin olive oil and pepper
- Sauted spinach

South West Paleo Sliders

South West Paleo Sliders

Ingredients (makes 12 mini burgers)
- 1 lb of lean ground meat (I used Venison – choose something lean)
- 1 Chorizo Sausage (wheat-free, dairy-free) – if you live in Toronto, you can find them at The Healthy Butcher . You could probably use some bacon to substitute or omit completely.
- 1/4 onion – minced
- 1 jalapeno – minced/finely chopped
- 2 tsp minced garlic
- 1 tsp Dijon mustard
- 1 tsp paprika
- 1 tsp cumin
- 1/4 tsp cayenne pepper
- 1/4 tsp chili powder
- 1/4 tsp pureed chipotle pepper (optional)
- 1 egg
- 6 Tbsp olive oil (for the skillet)
- 1 Head of iceberg lettuce – leaves separated and washed in cold water


  1. In a large bowl, remove the chorizo from its casing. Add all other ingredients (except olive oil) and mix together well – use your hands.
  2. Take small handfuls of the meat and shape into 12 mini burgers. Set aside on a piece of wax paper or plate for frying.
  3. In a skillet, heat 2 Tbsp of the olive oil and once heated, put 4 burgers in the skillet and cook for 3 minutes per side (or until cooked through). Repeat with 2 other batches. If you have a large skillet, then do more at once!
  4. Serve on lettuce or roasted portabello cap with yer fixins!
  5. Enjoy!

Meal Ideas: Asian Chicken w/ Spinach & Bell Pepper

Ingredients: Sliced chicken, spinach, diced bell peppers, sliced tomato, minced garlic and soy sauce.

- Pre cook the chicken by searing first in frying pan then baking with a little bit of pepper, garlic salt, and chili powder as desired.
- slice up chicken and mix up ingredients in a frying pan over alittle bit of heat... don't overcook the veggies

Wednesday, November 3, 2010

Get your mind right

"The pessimist sees difficulty in every opportunity. The optimist sees opportunity in every difficulty." 
- Winston Churchill