Phoenix FitClub - Blogging About Fitness & Nutrition!

Praise To Tim Horton's - Oatmeal

2010-11-10T06:54:00.000-08:00

Who thought you could get a bowl of steamy hot oatmeal with your large black coffee? It's true, pull into Timmy's and grab a bowl of oatmeal!! Good serving size, maple or berry flavour, or plain. Quick, easy and will help you keep your nutritional plan in check.

1 serving

160 calories
2.5g of fat
5g of protein
32g of complex carbs
4g fibre
4g sugar

While $2.00 is a bit steep for oatmeal, the conenience is well worth the price!!

What To Do With Leftover Chicken?

2010-11-09T06:52:00.000-08:00

Delish.com has some great recipes including what to do with leftover chicken, check it out! YUM

http://ca.delish.com/recipes/cooking-recipes/leftover-chicken-recipes

Protein!! Eat it!

2010-11-08T10:49:00.000-08:00

"A Johns Hopkins University study found that a diet in which roughly a quarter of the calories (about 60 percent more than the recommended 10 to 15 percent) come from lean protein sources reduced blood pressure, LDL ("bad") cholesterol levels, and triglycerides better than a traditional higher-carb diet. Other research finds that diets rich in protein can help prevent obesity, osteoporosis, and diabetes." MSN.ca

Bodyweight Exercises / Power Lifting / Bodybuilding

2010-11-08T06:44:00.000-08:00

How many of us can do a real pull-up? A show of hands? Ummmm, ok, I can't either and this is the reason for this article. In order to be fully rounded in fitness and training, I think it is important for this personal trainer to develop what I call "real strength". Benching 300 is fantastic, 400 super, 500 + amazing!!, but not being able to do a pull-up seems to be an unreachable goal for many.

Let's all shift our bodybuilding, to real strength training (some call it functional strength) for the next three months. 90 days.... that's all I'm asking. Give it a shot.

When you do traditional bodybuilding movements, there is equipment involved to keep you stable, taking smaller muscles out of play. Body weight exercises like pull-ups and muscle-ups require natural strength and the use of all of those stabilizer muscles. Your regular lifts will begin to increase as well on the machines. More muscles recruited for an action = less effort over time.

Whether you are a power lifter, bodybuilder, fitness model, weekend warrior or you are just trying to stay fit into old age, each different genre of fitness training can fit into your lifestyle. Try a little of everything to stay excited about training! Always keep track of your accomplishments and plan to succeed in everything you do.

Supplements - You Get What You Pay For!!

2010-10-25T02:38:00.000-07:00

It's was alarming to see WalMart carrying bodybuilding supplements, but after about 5 minutes of careful thought, it was about the money. It's always about profit, I understand that, but I have always supported the independant store that catered to one industry. Nobody knows more about supplements than the gym owners and the independant supplement stores. They are there for YOU, the customer, the client, the reason they are in business.... to help you.

When big box stores start competing, the only thing you are saving is a few bucks, the knowledge base allowed to you by shopping at a local independant supplement specialty store really has so much more value. If you know exactly what you are looking for, then save a few bucks and shop the big box. However, if at anytime you have a question about what to use or when to use it, go to your local shop, pay the extra and get honest information. You truly do get what you pay for!

Life In The FAT Lane!

2010-10-12T20:38:00.000-07:00

Larger tables, bigger chairs, bigger car seats, bigger..........sad. As I revisit my long term goals, I find that the world is catering to the unhealthy practices that we have adopted.

Am I saying all people should be thin? No. Am I saying we should all have a gym membership and use it? Goodness no, we would have to build more gyms because only 5-20% actually use the membership, the rest waste their money.

What if we could make a change? For those who like enjoying themselves and being overweight, this site may not be for you. For those looking to shed some pounds, gain some self esteem, or break through the stumbling blocks that make the road to happiness almost impossible.... This is for you.

Let's do it together, let's shed the pounds, let's quit wasting money on useless supplements and let's get happy!! Here we go again.

A.J. McAlendin

Point Of Flexion Training - Scientific, Concise, For The Logical.

2010-03-29T09:50:00.000-07:00

What is point of flexion training? Essentially, it is hitting the muscle from different angles. Not rocket science, but another tool you can use in your arsenal to create a great body.

Read this article and learn more about this training principle. You can never learn too much!!

POINT OF FLEXION TRAINING - click here to read

You Need To Lift Heavy To Get Big

2010-03-19T17:47:00.000-07:00

Bodybuilding is a passion of mine. I've been following it for about 25 years and have come to love the sport. Why? Because it pushes the human body to limit and sometimes even beyond. With supplements and proper exercise, one can achieve amazing results. However, there is a misconception when it comes to how to get HUGE.

Women please take note..... lifting weights will not make you crazy huge! You won't swell up and look like a man, but you will get a harder, tighter physique. Daily tasks will become easier to do, your body will look better, you will feel better.

For those who want to push the envelope, you really need to push some serious weight to get big. Doing three sets of 10 with 25lb dumbbells won't build huge arms. Curling 135lbs with a straight bar might push that tape measure over time.

It takes a great deal of time and energy to build a big body. Even when pro bodybuilders are taking the finest pharmaceuticals that money can buy, they still need to put hours upon hour in the gym. AND... they lift HEAVY weight.

The natural bodybuilder has to work harder, and smarter to get where they want to go. You have to eat clean, eat often, eat quality and avoid processed foods at all costs. You need to support your immune system. It's a great deal of work, plain and simple.

How do you increase your weights in the gym..... over time, with patience, dedication, and good record keeping. Always record your weights, reps, and how you are feeling. When you can push a weight for 10 solid reps, increase the weight the next week and keep at it until you can do 10 of that weight. Keep going! You can do it!!!!!!!!!

I've Stopped Progressing? What's Going On?

2010-03-15T13:11:00.000-07:00

You've been doing the same workout week after week and all of a sudden.... there are no more changes in the mirror, you cannot lift any heavier, there is no more progression. Your gains or fat losses have come to a grinding halt.

What could be the problem, the program worked so well for the first 6 weeks?

1) ADAPTATION: your body adapts to what you do, this is the best part of being a human being. We adapt to every situation (not always positively). The only way to spur new growth or get the fat loss furnace stoked again is too do more... or.... even simpler, CHANGE YOUR ROUTINE! Grab a different machine, change exercises, and you will continue to progress with your goals.

2) NUTRITION: not enough or too much, both scenarios can stop your progress. Make sure you are getting 6-8 small meals a day. You need to eat to lose fat and you also need to eat to gain muscle. Check with your trainer or nutritionist to make sure you are getting enough nutrients.

3) START SUPPLEMENTING:......... that's for our next post. COMING SOON.

A.J. McAlendin

Build Muscle & Lose Fat At The Same Time?

2010-03-09T18:01:00.000-08:00

Can you build muscle and lose fat at the same time? Sure you can, in fact, the body is in a constant battle on both these issues. You are storing, losing fat right now, you are building and breaking down muscle right now!

The questions are:

1) Which do you want to be more effective doing? Gaining muscle is fairly easy. Eat more calories (quality, not junk) and lift heavy, low reps and most people will gain muscle.

If you want to lose fat, cardio on an empty stomach in the morning works for many people, but eating right and burning more calories than you consume is the general rule.

2) How much time do you have on your hands?

If you are trying to do both by doing weights, then cardio, your body will have a mixed signal of what you are doing. So, let's tackle both, but on different days.

Typically, you can do weights three times a week and cardio three time a week. Try to keep it to 60 minutes or less for each session. Always make time for a day or two off to recover. Your body grows and repairs best at rest.

If you are happy with your muscle level, then keep the weights about the same and increase cardio. If you want more muscle, keep the reps lower and increase the weight. Decrease cardio.

These are general rules and do not apply to everyone. Get your personal trainer on the phone and set up an appointment. Have them perform a fitness analysis based on your goals.

Week by week they fine tune your program and help you get the results you want in the quickest amount of time.

Your body is unique!! We personal trainers know that, so we do not just give you a workout to follow and revisit you in 3 months. Every week we adjust and try new things based on your strengths and weaknesses.

So, do you want to build muscle or lose fat? Or both? Easy, ask your trainer, or e-mail today and let's work on it together!!

A.J. McAlendin

Where have I been?

2010-03-07T16:12:00.000-08:00

Ok, back to blogging again. It's been forever.......too long. I've been over analyzing things in my life and in doing so had lost the ability to string together words into sentences!! LOL

Also, I've been working on a new website to promote health and fitness and with some luck we'll roll that out in a few months.

Anyway, without further time wasting. I'm back bigger than ever and looking forwarding to filling your brain full of information. You'll continue to learn about your body and why it does the things it does.

I will post my first "return article" this evening! So, get ready to learn!

A.J. McAlendin

Eating At The Wrong Time Of The Day

2009-09-09T17:54:00.000-07:00

From http://www.sciencedaily.com/news/health_medicine/fitness/

"The researchers next plan to investigate the molecular mechanisms behind their observation that eating at the "wrong" time can lead to weight gain."

Many people who overeat, in my opinion, are lacking something that allows them to say "NO". Psychotherapy may be the answer for these people as the therapist will address why you overeat and find any underlying reason for the behavior.

Others may simply be eating at the wrong time of the day. Typically we need more carbohydrates in the beginning of the day and less towards the end of the day. Eating after 7:00pm is typically a no no, but if you are working out hard, you can benefit from a small protein meal to help your body grow.

North Americans find themselves eating from the time they get home, through dinner, and then hop right into snacking. Do you know how easy it is to eat an extra 2000 calories a day and not even know it!! A couple glasses of pop, chips with dip and a chocolate bar and you are just about there. Keep yourself busy, get a hobby or start a blog to keep you busy.

Cheers!

Al

SEARCH NOW AVAILABLE!

2009-09-03T19:16:00.000-07:00

I have added a search box to the menu on the right. Use it to search this blog for topics you are interest in. It works really well! Try it and let me know how it works for you............

A.J. McAlendin

Damn, it did not work for me!? (repost)

2009-09-03T19:15:00.000-07:00

I love reading ads for the latest and greatest diet pill. I chuckle, laugh and even find myself rolling on the ground when I read the crazy ad claims.

"The most potent fat burner in history!"
"Works better than liposuction!" - That's a funny one!
"Nothing stronger!"
"Works like magic!"
"Formulated from a secret egyption formula!" - Ohhhh, ahhhh!
"Revolutionary formula melts fat instantly!" - Holy crap!

Then we have the testimonials!

"I lost 40lbs in two months!" - They did not tell you she was hospitalized for a stomach parasite! LOL

"My colon has never been cleaner!" - Not touching that one! Ewe!

Ok, I am getting carried away! You get the point. I never get tired of reading the humour found in those ads. I hope you learn to do the same thing.

We all know deep down that the lies they tell are fiction. There is little fact in them, but they need to sell those products to pay the bills and need to stretch the truth as far as they can.

A proper nutritional plan will help, exercise seals the deal. That is the only proven method to get the body you want. So, do the fat loss pills really work? Yes. The problem is that they only give you a slight edge, as long as you are working out and eating properly.

If you eat more calories than you burn, you gain weight. If you take in fewer calories than you burn, you lose weight. There are some exceptions, but this is the truth in a nut shell.

Save your $50 a month and go see a personal trainer to help keep you motivated. Spend $29 a month and have me motivate you. Take your spouse or better half out for dinner instead. Don't buy the pills and powders until you need them.

The people in the ads are not typical and everyone burns fat off at a different rate. That is why they put the disclaimers on the labels.

"Individual results may vary."

"Models results not typical."

"Your results may not be as dramatic as the people shown on the screen."

Your genetics dictates everything. You can tweek it a bit, but for the most part, if you were not meant to be a bodybuilder, you won't! However, you may still be able to get to a great physique through lots of hard work.

You can do it! If you need help, just ask.

A.J. McAlendin

If You Can't Feel It....... Your Doing It Wrong!!

2009-09-02T18:40:00.000-07:00

The mind/muscle connection cannot be overstated. If you cannot feel the muscle working, vary your grip, try a new angle, try a new exercise. Once you see the muscle working, try to squeeze it to feel it! Remember it! You will get better results and cut your workout time down.

If you can't feel it, you are doing it wrong!

Give it hell!

Al

Beating The Blahs..... NOT EASY!

2009-08-31T16:53:00.000-07:00

The last two days I've taken off, tonight I do chest, shoulders and triceps. I feel lazy, I feel like I have done nothing for a VERY long time! Why? I've worked out a great deal in the past two weeks!

My reasoning: Your body likes the challenge. Your body adapts to the training, craves it, wants it to continue. Your mind gets accustomed to the challenge and wants to propel your gains further. Is rest necessary? YES, it is the second most important part other than getting into the gym and eating right.

Warning signs: I feel lazy, I feel lethargic, I feel like crap!! Motivation starts to wane. This is the warning sign to get back in the gym now. Cancel the dinner with your friends and get in the gym.

DO IT! You will NOT regret making your body your creation.

Cheers!!

Al

What's New?

2009-08-30T12:58:00.000-07:00

Not a heck of alot, just getting back into the blog of things! Working out like mad at work and at home. Maybe getting into the best shape of my life....go me! Trying new things and feeling a bit better about life in general.

So, in an effort to get back into the swing of things, I'll begin to blog and see if my inspirational juices kick in again.

Great health to you and your family:

Al

Weight Loss Pools

2009-07-07T19:36:00.000-07:00

Hey, I just joined one! Why don't you start one! Get 10-20 people and everyone pays $20-25 to enter. You weigh in, and then every 2 weeks you weigh in again. Who every loses the most body weight percentage wins the cash! Or you could break it down for a 1st, 2nd and 3rd if you like.

Challenge your friends and win!

Steroids In Media

2009-07-01T16:29:00.001-07:00

This is a great interview, watch and learn why steroids are not the bad guy, over use and abuse of steroids is the issue!

http://www.youtube.com/watch?v=i7qGvm05swQ

http://www.youtube.com/watch?v=z0LEj8IPHGU

Hi! Remember me!?

2009-06-16T09:18:00.000-07:00

Ok, I'm back. Things are settling down a little bit. Putting a shed up in the backyard to store the things in the garage that are in the way from building my home gym and I've begun my program to be a nutritionist. So, I'll have a few moments to spare to do this again.

Actually, I'm going to force myself to keep doing this. It calms me and helps me relax after a hard day. I love helping people and this brings me so much joy. Best of all it does not cost anyone anything. They can read and learn.... and BURN!

Cheers!

Al

2009 New York Pro Coverage

2009-05-14T17:38:00.000-07:00

Here is coverage of the 2009 New York Pro. MD is the best!!

Click here please!

Motivational Quote

2009-05-14T15:44:00.000-07:00

I wrote this myself. Trying to motivate myself. Hope it helps you.

Fight, hold on, push your boundaries, give it hell. There are no last tries, only smaller than expected successes!

New Ad On Kijiji

2009-05-11T12:39:00.000-07:00

We have posted a new ad on Kijiji that is getting a great response. I offered $25 for the first consultation for any new clients and then $40 after that for a full 1 hour consultation. If anyone else is interested please let me know. Just e-mail me at al@fitclub.ca and we can get started! The offer is good until July.

A.J. McAlendin

American College Of Sports Medicine - Weight Training Principles

2009-05-10T12:28:00.000-07:00

ANY program works, you just have to stick with it and get it done. There are no miracle programs, each one takes dedication.

American College of Sports Medicine, 2009 (Applies to healthy adults.)

1) Optimal strength-training programs include concentric (muscle shortening) and eccentric (muscle lengthening) movements. It should include single and multi-joint exercises.

2) Maximize exercise intensity by training large muscle groups before smaller muscle groups, multiple joint exercises before single joint exercises; and high intensity before low intensity.

3) Beginners should start with 8-12 reps per set, 2-3 times per week.

4) Intermediate and advanced weight trainers should vary their program between 1-12 reps per set using a periodized program that systematically varies the volume and intensity of the workouts. 3-5 days of training per week.

5) Intermediate and advanced strenth trainers should work towards using heavier loads (1-6 reps max.) with 3-5 minutes rest between sets.

6) Programs designed to promote muscle growth (hypertrophy) should use loads equivalent to 6-12 repetitions maximum with 1-2 minutes rest between sets.

7) Power programs should include strength training and light-load exercises performed at fast speeds with 3-5 minutes between sets.

Incorporate these guidelines into your training program or let me design one for you! Keep it real and keep pushing the limits.

A.J. McAlendin

Belly Dancing! Sounds fun!

2009-05-09T13:15:00.000-07:00

If you do it......I'll try it too! LOL

Research For Those Who Like To Learn - Part 10

2009-05-09T12:23:00.000-07:00

The question is:

Explain the importance of cholesterol in the diet.

Research For Those Who Like To Learn - Part 9

2009-05-07T12:22:00.000-07:00

The question is:

What are the muscles that make up the rotator cuff?

Research For Those Who Like To Learn - Part 8

2009-05-05T12:21:00.000-07:00

The question is:

Describe the flow of blood in reference to your heart.

Research For Those Who Like To Learn - Part 7

2009-05-03T12:19:00.000-07:00

The question is:

What are some important considerations when using interval training in your cardio program?

Goin Back To 1997

2009-05-02T12:24:00.000-07:00

I found an old Muscle Media magazine from 1997 and figured I would share some of the information from 12 years a go.

pg. 30 - If your urine is yellow or dark yellow you are not drinking enough water. Urine should be almost clear.

pg. 30 - Talking about creating being safe, 12 years later, still rings true, safe and effective. However, make sure you do not have any pre-existing medical problems. You also need to stay hydrated while on creatine.

pg. 31 - Talking about using growth hormone. We still do not have the evidence to support wide spread use, but more and more people are choosing to take it. Even stars in the movies are using it to shred and get into top shape. Will it be on the shelves soon?

*This magazine was published by EAS, still around today, still putting out great products.

The form of the exercises in the magazine have not changed. The routines are basically the same. They talk about using different workouts from time to time, to keep the body guessing and responding. Cardio is the same. Water intake, protein intake, using complex carbs, using vitamins and minerals, using free weights or machines, the message is still the same.

The message from the 1920's, 60's, 80's, 90's and even in 2009 keeps getting lost. You have to control what you put in your mouth. You have to work hard and keep working hard to get the extra fat off and build lean muscle mass. You need to drink pure water and keep the urine as clear as you can, not yellow. You have to eat good food to be successful in weight loss or lean muscle gain. You should be exercising daily to some degree.

Why have we not gotten the message? We probably got it, just ignored it and refused to believe that effort begets results.

It is hard, never will be easy, but there is a good news message here. Once you get there, it is easier to maintain it. The first time you climb a mountain, you have no idea what you will need to do it. The same goes with changing your body. Trial and error, success and failure, you learn, you adapt and you make it! Fight! Get on with life! Have fun!

If you can't do it alone, call me! We'll do it together.

Alvin

Research For Those Who Like To Learn - Part 6

2009-05-02T12:18:00.001-07:00

The question of the day is:

Who is Arthur Jones and what is he famous for?

Green Tea

2009-04-30T19:32:00.000-07:00

Click on this link for more information.

Green tea seems to be popping up in just about any product imaginable. From deodorant to soap, to vitamins to microwave dinners! Get the information you need to decide if it is good for you.

The link above is a witty primer for green tea knowledge! Enjoy.

I'm still following the same program, but I've stopped losing weight! What's going on?

2009-04-28T06:11:00.000-07:00

Most people reach a plateau, a time when they do not lose nor gain weight. If this happens for a few weeks at a time, it is time to take a step back and consider:

1) The body adapts to exercise and reduces the amount of energy it needs to fuel that activity. This is why using steady state (same pace, all the time) is only effective for calorie burning for a short few weeks. The body adapts and can do the same amount of work, using less calories. It becomes more efficient.

2) You may have stopped counting your calories and they have crept up because you have not been recording them. It is proven that people who write it down lose twice the weight as people who do not write down what they eat.

3) You have reached the point where your calorie expenditure now equals your calorie input. There is no deficit and therefore no weight loss.

4) You are not drinking enough water. Water fuels most body processes! We are all 60-70% water! Nothing but big bags of water! LOL Water is important.

How do you fix that?

1) Use that interval setting on the cardio machine or create your own interval program. 2 minutes at moderate intensity, 30 seconds at all out effort, back to 2 minutes of moderate until your heart rate is back down and you can carry on a conversation again, then back to 30 seconds of all out effort. Scale back, even lower if you like then kick it up again. 20 minutes is enough and can burn as much as a 40 minute steady state session. Remember, it takes about the same amount of caloried to run a mile as it does to walk a mile, the difference is that you get there faster running!

2) Get out that nutrition log and start keeping track! Simple as that.

3) Time to decrease calories again and increase the exercise. Add 10 more minutes to the cardio and drop 100 calories a day. When you stop losing, step back re-evauate and get going. However, there really is no need to drop below 1500 calories in my opinion. It may just be what you are eating and when you are eating it. 1800 is a better calorie level to stop at.

4) Get the Nestea water flavour powder. Many varieties to choose from, sweetened with Splenda. I like to stay away from aspartame sweetened products. Aim for 4 litres a day for an active person.

Continually change your workouts every 4 weeks to make your body keep working hard. Drink enough water to float a boat and write it down! Get going and have fun doing it.

Diabetes - Millions Don't Know They Have It

2009-04-27T06:06:00.000-07:00

The Center For Disease Control reports that about 25% are prediabetic and only 4% know it. Prediabetes is characterized by above normal levels of blood glucose and usually no visible symptoms. Getting more exercise and eating properly to lose weight can reduce the chances of devloping full diabetes by as much as 60%.

Let's get you on the path to correcting this and when you are in doubt, check it out. See your doctor and get tested.

April 2009 - Womens Health - Is Detoxing Even Necessary? (Cleanses)

2009-04-26T06:01:00.000-07:00

Another nail in the coffin for detoxes and cleanses from April 2009 edition of Women's Health.

David Ellington, MD

"The liver and kidneys break down and filter toxins (copper to ammonia) out of your blood stream and intenstines and into your waste. So far, no detox diet has been scientifically proven to be able to beat your own natural cleansing process..........don't take it to the extreme by, for instance, consuming only raw foods or only liquids for days at a time -- it could put you at risk for malnutrition, fatigue, and a host of other health problems, including a reduced metabolic rate and chronic bad breath."

Eating a balanced nutritional plan, and getting exercise and a healthy dose of clean water beats all!

An ounce of prevention is worth a pound of cure

2009-04-25T09:00:00.000-07:00

The Ass and the Mule

A MULETEER set forth on a journey, driving before him an Ass and a Mule, both well laden. The Ass, as long as he traveled along the plain, carried his load with ease, but when he began to ascend the steep path of the mountain, felt his load to be more than he could bear. He entreated his companion to relieve him of a small portion, that he might carry home the rest; but the Mulepaid no attention to the request. The Ass shortly afterwards fell down dead under his burden. Not knowing what else to do inso wild a region, the Muleteer placed upon the Mule the load carried by the Ass in addition to his own, and at the top of all placed the hide of the Ass, after he had skinned him. The Mule, groaning beneath his heavy burden, said to himself: "I am treated according to my deserts. If I had only been willing to assist the Ass a little in his need, I should not now be bearing, together with his burden, himself as well."

"An ounce of prevention is worth a pound of cure."

I think the the other thing to remember with this one is that we should help others in case one day we need help ourselves. I think this rings true with the fitness industry. They are so enchanted with easy money that they forget that the client is who keeps them in business. So, when times get tough and people start cancelling memberships due to the economy, they need to step up and take care of their clients.

Goodlife kind of started with offering discounts to people who are overweight. Although I find the ads crass at best, at least it is a start, but a money grab at best. They want to keep enrollement high to weather the economy. Personally, offer great service, be realistic and people will come! I know I may be looking through rose colored glasses, but I still have faith that poeple truely want to help others.

So, don't be a mule or else all you will be carrying is your own ass!!

Research For Those Who Like To Learn - Part 5

2009-04-23T09:02:00.000-07:00

A question on sugar:

Why is it acceptable to have a small amount of sugar after a workout? What effect on blood sugar does it have and why is this a good thing?

Research For Those Who Like To Learn - Part 4

2009-04-22T09:00:00.000-07:00

Today I have a list of words and terms to look up:

mitochondria
cell membrane
sarcomere
actin
myosin
muscle fiber

Appearances Are Deceptive

2009-04-22T08:45:00.000-07:00

The Ant and the Chrysalis

An Ant nimbly running about in the sunshine in search of food came across a Chrysalis that was very near its time of change. The Chrysalis moved its tail, and thus attracted the attention of the Ant, who then saw for the first time that it was alive. "Poor, pitiable animal!" cried the Ant disdainfully. "What a sad fate is yours! While I can run hither and thither, at my pleasure, and, if I wish, ascend the tallest tree, you lie imprisoned here in your shell, with power only to move a joint or two of your scaly tail." The Chrysalis heard all this, but did not try to make any reply. A few days after,when the Ant passed that way again, nothing but the shell remained. Wondering what had become of its contents, he felt himself suddenly shaded and fanned by the gorgeous wings of a beautiful Butterfly. "Behold in me," said the Butterfly, "your much-pitied friend! Boast now of your powers to run and climb as long as you can get me to listen." So saying, the Butterfly rose in the air, and, borne along and aloft on the summer breeze, was soon lost to the sight of the Ant forever.

"Appearances are deceptive."

I think this one is hits the nail on the head. Obese people and those of you who carried extra weight all their lives will understand. People who think they can do more than you can because they are in better shape often look down on larger people. What they do not see is that there is so much beauty in any package, whether big or small. Beauty lies within and shines outward, not the other way around.

Research For Those Who Like To Learn - Part 3

2009-04-21T08:57:00.000-07:00

On to today's question:

What is aerobic and anaerobic glycolysis? What effect does each have on exercise? (may be a little deep for some, but keep it simple and touch on the main points, ask questions, I'll always answer them).

Research For Those Who Like To Learn - Part 2

2009-04-20T08:55:00.000-07:00

Todays question is:

Why are increases in lean muscle important to someone who wants to lose fat? (learn about how the body builds muscle and how it uses fat for energy, you may want to tie this in to tomorrows question).

Even a fool is wise-when it is too late!

2009-04-20T08:49:00.000-07:00

The Ass and the Grasshopper

AN ASS having heard some Grasshoppers chirping, was highly enchanted; and, desiring to possess the same charms of melody, demanded what sort of food they lived on to give them such beautiful voices. They replied, "The dew." The Ass resolved that he would live only upon dew, and in a short time died of hunger.

"Even a fool is wise-when it is too late!"

I think this one has double meaning.

1) Don't beleive everything you are told without proper research.
2) Hits to the core of the "fat burning" pill industry. The truth of the matter is, through proper nutrition and exercise, you can achieve your body goals. Plain and simple. While some products help...... relying on "The Dew" (aka: Fat Burners) may just leave you dead, maybe not physically, but mentally as you wonder why they did not work for you.

Save your money, hire a trainer. If you are spending $50 on fat burners, or more if you are on a herbal miracle plan, stop, hire a trainer, spend the same amount of money and get where your going!!

Science V.S. Here Say

2009-04-19T12:53:00.000-07:00

There are so many people out there who seem to have "the answer" to every fitness and nutrition question known to mankind. So, why have they not taken the world by storm? Why are they not super rich and able to transform lives? Why then is the guy with all the answers probably the guy at the gym that talks more than he works. Maybe he is genetically gifted, maybe he is just a blowhard! Some talk, without substance, while others back it up.

When you hear stories in the gym, remember to back it up with science and back it up with experience. If it works for me, then it must work for you! NOT! We're all different and that is why every program DOES NOT work for everyone. You need one tailored for you. On a basic level, every cardio program may do something, you really want one tailored to you. This should also be backed by scientific proof. Get off the beaten path and enter the scary world of science.

I hope I do bring you enough science to bring some faith back into your heart. You can achieve your goals, and I'm here to help. Let's rock!

Post Workout Carbohydrates Are A Must

2009-04-19T09:06:00.000-07:00

After an intense workout, what do you eat? Your body wants to replenish muscle glycogen first and fore most (stored energy). Glycogen is found in the muscles as well as the liver, and needs to be replaced. At the same time your blood sugar (glucose) levels are gone as well. This causes a sharp decline in insulin levels. With low blood sugar, your body produces more cortisol (a hormone that is catabolic) and starts to get energy from your muscle tissue, it has nowhere else to get the energy from. It takes those proteins and through various processes strips the nitrogen away to help form more ATP (what your body breaks blood sugar and muscle glycogen down into for energy - ATP is the only fuel source of the body, glucose and muscle glycogen is easy to break down, fat and protein is harder).

So, for someone looking to lose bodyfat and increase muscle to keep the fat burning, they DO NOT want this to happen, so we need to stop it as soon as possible. How do we do that? Eat carbs. Yes, we need to feed the big, bad, carb monster.

After an intense workout, stage 1 is to get some carbs into, the simpler the better. If you have glucose or dextrose from the healthfood store, that is perfect. Take 40-80grams of it with your creatine as soon as you can. If you do not have this, have a handfull of jelly beans or a low fat version of a chocolate bar.

This will get your blood sugar and muscle glycogen back to where is should be and now your body does not have to release so much cortisol and you can start to repair the muscle tissue you hurt while working out.

Now you should take in some quick digesting protein. 40g of whey protein isolate is an excellent choice, or 6-8 egg whites, or another protein shake that has about 40g of protein, but is low in carbohydrates (as you already have taken the sugar by way of the glucose, dextrose, candy, chocolate, white bread, white rice, raisins etc.). Then about an hour after that you will want to eat a regular meal, again low in the carb area.

Many of you will wonder why I would let you eat candy after working out? Well, there is no better way to get the body the sugar it needs. Then you also get your sweet tooth satisfied and probably will stick to your nutritional plan better.

The faster you get glucose back into your blood and muscles, the less protein is destroyed! You keep more muscle and not lose it. Remember, muscle is the energy powerhouse of the body. The more muscle you carry, the more calories you need during the day.

Now that you have worked out, taken in your post-workout meals, your body can focus on healing and recovering for the next workout. You'll keep muscle, burn fat and get to where you want to be faster!

Research For Those Who Like To Learn - Part 1

2009-04-19T08:52:00.000-07:00

While I do try to keep everyone up to date on the things I read, I would like everyone to begin their own research department. What you are learning about is your body. There are things you want to change, so learn the basis for change! Here are some topics to start googling, then come back and ask questions and we can clarify fact from fiction. It's an information dialogue:

1) Why is increased vasodilation important for people who exercise? (so, you should find out what vasodilation is as well as it's role in exercise) On a ground level, you may need to start with the basics of the human cardiovascular system.

Learning The Moral Of The Story

2009-04-19T08:41:00.000-07:00

As we go through our fitness and nutrition goals, it is sometimes hard to keep things in perspective. We also have to remember that where we came from is not where we are going. Things can and will change if you give it a chance. I know all of you can change your lives for the better, you just have to try and keep trying until you get there.

Aesop's fables have meanings that enter into the fitness world. Over the next few weeks, I'll be posting some of them to help you see the deeper meaning of what you are doing. Hope it helps keep things in perspective.

NSAIDs Linked To Heart Attach and Sudden Death In Healthy People

2009-04-18T08:48:00.000-07:00

Clinical Pharmacology & Therapeutics, 85: 190-197, 2009

A Danish study that involved 4 million apparently healthy adults found that there was no increase with ibuprofen and naproxen. However, there was a 50 - 200 percent increased risk with celecoxib, diclofenac and refocoxib. Researches would like to see everyone reduce thier use of these medications.

P90X - My Review

2009-04-15T15:59:00.000-07:00

Hi, I am reviewing the P90X set of DVD's and related materials. The web-site says that it is a $600.00 value for only 3 easy payments of $39.99 plus $19.95 shipping and handling.

All in all it is a very intense program, so if you are severly obese or really out of shape, I would not recommend it. Stay to a low intensity program until your cardiovascular system is able to handle rigorous exercise. See your doctor first.

It is very high intensity, and mostly cardio based so it does burn fat well, raise your metabolism and gets you really pumped up. While it promises 90 days to get ripped, get real!! It will take some people longer and let's face it, unless you have the genetic potential to get ripped, you won't. Sorry to burst anyone's bubble.

It has a 90day guarantee, use it! If you do not get the results they promise, send it back, use the guarantee!

Out of a possible 10 points, I give this one a 6.

1 - Complete Waste of Time And Money
2 - Too Complicated, Might As Well Return It
3 - If I Was An Athletic God, Maybe!
4 - Ok, Do I Look Like A Gymnast?
5 - I Can Almost Finish The First 10 Minutes!
6 - Wow, This Is Really Tough
7 - Holy Cow! I Almost Did It!
8 - Had To Rest, But Got It Done!
9 - Yippee, I Did It!
10 - I Own This Product! Love it!

Have Exercise Videos Lost Their Way?

2009-04-15T12:16:00.000-07:00

NO! I really have the impression that they are just starting. While the prices have come down, it can be hard to find them in some stores. I'm happy to see Wal-Mart and Zellers carrying quite a few, and even Blockbuster has some (although a little pricey). Order online at Amazon.ca or other movies sites as well as download them right to your computer.

Start your collection today with Yoga, Tai Chi, Pilates, Kickboxing, Dancing and the list goes on. In no time you will have a collection to cycle through to keep it interesting and exciting. Motivation is key and when you have so many to look forward to, it makes it that much easier.

Buy one today and pass on a boring one to a friend that has been collecting dust. Pay forward the fitness.

Insulin Patch Nearing Wide Spread Use!!

2009-04-14T18:11:00.000-07:00

Altea Partners With Amylin and Lilly to Develop 12-Hour Byetta Skin Patch

Imagine a patch that delivers a steady dose of insulin for 12-24 hours!! No more needles for diabetic patients!! I think that this is what science is all about, making it easier to get therapy. Pop a patch on in the morning and pop a new one on at night. Worth waiting for more info on!

I'll keep you posted if I hear more.

What are your reasons to exercise?

2009-04-13T19:34:00.000-07:00

In July 07, about.com did a pole asking what people's reasons were to exercise. Here are the results:

Losing weight
(418) 30%
Feeling good about myself
(155) 11%
Getting healthy and improving my quality of life
(179) 13%
All of the above
(526) 38%
None of these things motivates me at all
(32) 2%
I don't think exercise can improve my life
(19) 1%

Where do you fit in? What are your reasons? Are you ready to make the jump and commit? Please share and leave comments on why you want to begin!!

Click here for more at about.com!

Exercise Challenge!

2009-04-13T16:12:00.000-07:00

For today's exercise challenge, I challenge everyone to re-fold the sheets in the closet. One after another, without resting, after about 20 you will be feeling the burn (if you run out of sheets, start the towels or blankets if you are hardcore LOL).

Seriously, the home is full of ways to get fit and have fun. Crank the tunes, get the motivation going and go crazy!! Get out in the fresh air and clean the yard up! Rake it twice when once would have been fine! Go the extra mile and you will reach your goals faster!

You can do it!

Moderately Protein-Rich Diet Better for Long-Term Weight Loss, Says University Study

2009-04-10T16:26:00.000-07:00

From our friends at Diabeteshealth.com, a new research study indicating how well higher protein diets WORK!

The facts speak for themselves!

"diet moderately high in protein showed that members of the higher protein group lost 23 percent more weight and 38 percent more body fat than their high carb counterparts."

For the complete article, please click here.

MOTIVATION

2009-04-10T13:28:00.000-07:00

Say this to yourself every morning!

"I am committing myself now as I realize that my physical fitness is a top priority in maintaining health and overall balance both physically and mentally. I demand the most from myself, hold myself to the highest standards and my physical fitness is a visual representation of this standard of character. Today I commit to raising the bar!" Jeff Tinson, Hamilton, Ontario

Chat To The Left! Chat To The Right! Yup, look to the right there!

2009-04-10T08:11:00.000-07:00

You can see the chat window on the right at my blog, when you click to type, just enter a temporary name and away you go. I'm usually around. If it says I am here just type something and I'll be notified. Usually, I am not far!

A.J. McAlendin

Why Weight Train?

2009-04-09T13:15:00.000-07:00

Seems that some people think that when you workout with weights you are going to build big, huge muscles like the pro bodybuilders in the magazines. Well, unless you train heavy, really heavy and go heavy on the anabolic steroids, growth hormone and then follow up with some estrogen blockers and the likes, you really have nothing to worry about. If you see a muscle growing at a rate faster than another or you think it is too big, cut back on that bodypart and it will get smaller again.

Our bodies love homeostasis (constantly wanting to stay the same, neither gaining nor reducing, just mellow and puttering along) so the more you want to change your body, the more you have to work at it and keep working at it. Once you have achieved the body you want, you can cut down slightly on the training to maintain it, but you still need to work hard to keep it.

Some reasons you should workout with weights are:

1) Weight training can cause an increase in bone mass. It can reduce the risk of osteoporosis.
2) Weight training makes everyday tasks easier than before!
3) Weight training increases muscle mass a little and helps to burn more calories at rest.
4) Weight training reshapes your body and increases your self-esteem and confidence.
5) As we get older, we get weaker and less flexible and we lose muscle mass. Regular training and stretching can help keep this muscle mass and keep us flexible.

Get your plan together and get out there!

Prostate Cancer And Walnuts

2009-04-08T13:03:00.000-07:00

Nutrition Journal, Vol.7 (02 May 2008), 13.

What is the most common form of cancer among men? Yup, prostate cancer! Makes men cringe just at the first word! Because it lies in a private place, men think it is embarrassing to talk about. Get your prostate checked when the doctor says it is time! You've heard the commercials, "Don't die from embarrassment!"

The tocopherol compounds are high in walnuts which have lead researchers to study that when they gave men 75g/day over 8 weeks the ratio of free PSA and total PSA increased (PSA - Prostate specific antigens). Anything to reduce the risk of prostate cancer is worth it! So, eat your walnuts!

Definitions of tocopherol: vitamin E a fat-soluble vitamin that is essential for normal reproduction; an important antioxidant that neutralizes free radicals in the body.

Asian-Style Chicken Salad

2009-04-07T17:20:00.000-07:00

From Diabeteshealth.com

Asian-Style Chicken Salad
Gerri French, MS/RD, CDE
April 2005

Ingredients & Methods

Makes 4 servings

Asian-Style Chicken Salad

12 ounces cooked skinless boneless chicken (breast and dark meat)
2 cups finely shredded Napa cabbage
1 cup slivered green and red bell peppers
1 cucumber, peeled and diced
1—2 tablespoons chopped green onions
¼ cup slivered, toasted almonds, for garnish

Dressing

½ cup plain low-fat yogurt*
1/3 cup rice vinegar
1 tablespoon peanut or canola oil
½ teaspoon sesame oil
1 teaspoon “lite” soy sauce
½ teaspoon grated fresh ginger root

Nutrition at a Glance

Calories 270
Total fat 15g
Saturated fat 3g
Cholesterol 75mg
Sodium 260mg
Total carbohydrate 7g
Dietary fiber 2g
Protein 28g
Sugar 1g

Method:

1)Mix the dressing ingredients in a large bowl.
2)Add the chicken and vegetables.
3)Toss together well.
4)Top with the almonds and serve.

Serving Suggestion:

Mediterranean-Style Chicken Salad
Combine chicken, tomatoes, green beans, olives, red onions, feta cheese

Latin American-Style Chicken Salad
Combine chicken, onion, peppers, tomatoes, avocado, salsa, cilantro

Chicken salad can be quite versatile; the nutritional analyses will vary according to your portions and the salad dressing that you choose.

* When it comes to buying plain yogurt, you have three major choices: nonfat, low-fat and whole milk yogurt. Each brand of yogurt will contain different amounts of fat, protein and carbohydrate, depending upon the way it is made as well as the ingredients used. Some of the popular “Greek-style” yogurts have significantly more protein and less carbohydrate.

Looking For Protein Supplements That Taste Good.... FOR REAL?

2009-04-07T07:10:00.000-07:00

Yes! There are actually protein supplements and meal replacement products that actually taste good. Not just... good.... but amazing. Let me help you find one that is right for you.

What is the protein supplement for?

Post-Workout: Whey protein isolate should be the only protein source in the product. It digests very quickly and gets to work right away.

Men: 40g following a workout to help increase your body's recovery ability. 60g simple carbs to stop muscle breakdown and restore blood sugar and muscle glycogen. An hour later, eat a good quality small meal.
Women: 20g following a workout, 40g simple carbs. Same reasons as above just in a smaller dose as typically women weigh less than men.

A good product to try is: Allmax Nutrition IsoFLEX (only whey protein isolate). Good flavour.

First Thing In The Morning: Find a product with whey protein isolate, whey protein concentrate and mix with milk. This will slow the digestion slightly to allow for a longer release of amino acids into your body and still has the whey protein isolate to get to work after a long nights fasting. Two scoops for men, one scoop for women in milk or soy milk.

A good product to try is: Dymatize Elite Whey (isolate and concentrate). Great flavour.

Rest Of The Day And Night Snacking: You want a long releasing protein that takes time to digest to keep blood sugar stable and stop you from snacking and being hungry. Add some fibre to help fill you up more.

A fantastic product to try is: BSN Lean Dessert and BSN Syntha 6. Amazing flavour.

You really do get what you pay for, so don't be afraid to try the expensive brands over the cheap brands. There is a huge difference in taste, but find a flavour you like and stick with it. If it does not taste good, you won't use it for long!

Glutathione: The New Craze or Supplement Of The Month?

2009-04-06T11:23:00.000-07:00

If we do our googlest best to search this product, miracles abound! Let's look into the science a little bit. Here is a quote from the wiki version of the information:

"Supplementing has been difficult, as research suggests that glutathione taken orally is not well absorbed across the GI tract. In a study of acute oral administration of a very large dose (3 grams) of oral glutathione, Witschi and coworkers found that "it is not possible to increase circulating glutathione to a clinically beneficial extent by the oral administration of a single dose of 3 g of glutathione."^[11]^[12] (Click on the quote for the full version).

Medicinenet.com further supports this theory and suggests supplementing with food alternatives and precursers to increase your production naturally. Click here for the full article.

Actually, Glutathione has been for sale on-line for about 10 years and is now making a huge splash in the supplement market. Do your research and find out for yourself if it is right for you. Although I have seen prices as high as $85 for 30 days worth, it would be my impression that you could probably use that kind of money to buy the fresh fruits and veggies needed to supply your body with the raw materials to produce its own Glutathione.

Research, experiment and let me know what you think!!

Are High Protein Diets Safe?

2009-04-06T07:03:00.000-07:00

Journal International Society Sports Nutrition, 6:3, 2009
As found in Musclular Development Volume 46, Number 5, May 2009 Edition

The International Society Of Sports Nutrition - "Concerns that protein intake within this range (1.4-2.0g/kg of bodyweight per day) is unhealthy are unfounded in healthy, exercising individuals."

Does high protein intake interfere with calcium absorption? Only if calcium intake is severely low, otherwise it actually increases calcium absorption.

Do you need protein to grow muscle? YES! Do protein supplements help? YES

Eat real food, low fat protein sources and supplement with protein rich sports nutrition when needed, especially following exercise.

Cinnamon: Diabetes Medication?

2009-04-05T18:59:00.000-07:00

Great reading on cinnamon as therapy in type 2 diabetes. Click here for the article from diabeteshealth.com!

Glutamine Improves Blood Sugar Control

2009-04-05T16:51:00.000-07:00

American Journal Clinical Nutrition, 89: 106-113, 2009

Athletes have been supplementing with glutamine for a few years now and is becoming very popular. It is great for boosting the immune system and keeping that hard earned muscle where it is!

Lately it has been found to improve insulin and blood sugar regulation. This especially applied to the obese patients and those with type 2 diabetes. It was found that glutamine taken orally increased levels of insulin, GLP-1 and GIP (your gastrointestinal tract release these to stimulate the release of insulin to control blood sugar). Check with your doctor before trying this product so that they can keep track of your blood sugar levels.

Have Your Oatmeal And Drink It Too!

2009-04-05T06:14:00.000-07:00

Optimum Nutrition has just brought a new product to market. Natural Oats & Whey, available in vanilla or chocolate. 24g of protein, 4g of fiber, 1.5g of fat, 23g of carbs and a whopping 26 servings per container. Ranging from $23.99 in the US to $39.99 at Canadian retailers (yes we pay a LOT more due to the government making them register them and so our distributors pay a lot more per unit, so dig deep nothing much we can do but complain!).

No artificial flavours, colors or sweeteners! WOW! So if you are eating clean and want another breakfast alternative, toss a scoop into water, milk, rice milk, almond milk or soy milk and away you go!

For Bodybuilding.coms review click here. No I do not make money by you clicking here!

Weight Training Helps Reduce Resting Blood Pressure

2009-04-04T09:36:00.000-07:00

Strength Condition Journal 31 (1):33-38, 2009
*as appearing in Muscular Development Vol. 46, Number 5, May 2009 Edition

As with endurance training, regular weight training can help reduce resting blood pressure. According to the research, your systolic (top number when heart beats) can be reduced 2% and the diastolic (bottom number, when heart is at rest) by 4%. This seems like a small number, but in actuality, in terms of heart function, this is a huge improvement. Your heart will not have to work as hard when you exercise or do regular activities and when you are resting, the heart does not have to pump as hard to get the job done. This saves wear and tear on your heart and cardiovascular system, possibly extending that warranty on your heart!

- resistance in blood vessels is reduced
- helps your body recover faster between workouts by inhibiting the sympathetic nervous system
- enhancing the health of your cells
- increasing the number of mitochondria in your muscle cells (lets you work more efficiently, aerobic respiration and ATP production happens in mitochondria, little engines in your muscle cells)

120 over 80 is a normal blood pressure. What is yours? Now factor in a reduction of 2% off the top and 4% off the bottom and it may be enough to bring you back into a normal range!! A little hard work may pay off and extend your life!

When we talk about weight training, we are talking about moderate intensity weight training, not going all out and trying to pop a gasket!

Train smart and achieve your goals.

If any of you read the fitness magazines there is a great deal of information that really as to basis in reality. All of the ads really push products, but if you look deeper into the reputable magazines like Fitness Rx, Muscular Development, Flex, Shape, etc, there are lots of scientific journals sited and lots to learn. Learn to peel the bull away and find the underlying truth to help get you to your goals.

Can-Fit-Pro Personal Training Specialist

2009-04-03T02:14:00.000-07:00

Now that you all have a certified personal trainer at your fingertips........ use that power to get yourself into the best shape possible for summer. E-mail or just post a comment on any of the many posts here and let's get started! FREE! No obligation, nothing to buy, if you want to subscribe to my weekly bulletin, click on the side it's $19.95 per month.

Ask questions, feel free to ask your friends questions! Knowledge is power and most of what we are taught in the real world is not how the body works.

For example: There is no real fat burning zone. Ohh, there is a shocker and I am sure I will get e-mail on that one. The FAT BURNING ZONE is a way to sell machines and equipment and gives all of the uneducated people who are looking for a quick fix, get that ease of use. Push the button that says FAT BURN and I will get skinny!! Um, not exactly. Use this blog to get educated on fitness and nutrition. If something sounds too good, it is!!

A.J. McAlendin
Can-Fit-Pro PTS

UPDATE

2009-03-30T16:37:00.001-07:00

Hi everyone! Just letting you all know I passed part one of my Personal Training exams yesterday! Tomorrow I have one more to go and then we can get back to business, blogging and helping everyone get to their goals.

I've cleaned up my diet, am starting more cardio (i hurt my elbow and am off the weights for a few weeks) and working towards my own goals as well. See you all soon. Once I have my exam results from tomorrow, I will post my progress and then begin posting daily again.

Thanks for all the great e-mails of support!

Al

Time Off

2009-03-17T18:36:00.000-07:00

Just letting everyone know that I am taking a blogging break as I prepare for my exams in the next few weeks. See you all after April 5th.

A.J. McAlendin

Exercise Profile : One Arm Dumbbell Row

2009-02-28T12:05:00.000-08:00

With the left knee on the bench, bend over at the waist and put your left hand on the bench as well for stability. Your back should now be parallel with the floor.

Grab a dummbell and let it pull your shoulder to the floor slightly, this is the starting position. Pull the dumbbell up in a controlled manner and then control it back down to the starting position. Try 3 sets of 12 reps to start and keep increasing.

A.J. McAlendin

Robert Kennedy : MUSCLEMAG - An Offer Of Pride

2009-02-28T11:52:00.000-08:00

I have always read the muscle magazines on the newsstand. The one with the best cover got my money, and most often it was MUSCLEMAG or FLEX. With the recession being what it is, I was hoping to see prices come down on magazines as they are heavily subsidized by all the bull crap advertising for worthless supplements in them. However, upon reading the new issue of MUSCLEMAG (April 2009 edition) I have to say that Robert Kennedy will continue to get my money.

And I quote from page 30: "If you're out of work or otherwise suffering financially, you can send the current issue back to us after reading it and I will personally see that your money is returned in full plus $3.00 to cover your mailing costs."

Sure, it is good advertising, but at least he is offering. I hope all of the fitness magazines offer similar incentives. It is expensive to keep fit and it is nice to know we all have Robert Kennedy in our corner.

A.J. McAlendin

Why prices are so high?

2009-02-22T20:32:00.000-08:00

What is the difference between US and Canadian prices of supplements? HUGE!! Some products are $20 in the US and $50 here. The Canadian goverment charges lots of money to register each natural health product and that costs a great deal of money that the distributer has to pay, so they up the price and you pay the bill.

Go Canada! Way to support your athletes!! Not to mention banning great products, making it hard for our athletes, not putting enough resources into our athletes etc.

Let's send them a message and write a letter to you MP telling them we need help! Athletes and weekend warriors need access to great products without the back stabbing prices attached!

A.J. McAlendin

What am I up to?

2009-02-17T13:19:00.000-08:00

I received an e-mail from an old client wondering what I was up to. Well, I am still working on the amazing www.fitclub.ca website for everyone to sign up and use. I am working out too little, but will try to get back in 5 days a week again this week. I have had a diploma in fitness and nutrition for many years, but am taking courses next month to complete my personal trainer certification through Can-Fit-Pro and then will move on to the ACE certification as well. There is a great IFBB program that is of interest as well, so I am keeping busy.

Keep e-mailing your questions and get in the gym and bust your butt!!

A.J. McAlendin

Exercise Challenge : Dust Off Your Balls! (err, exercise balls that is)

2009-02-16T13:11:00.000-08:00

I know many of you have an exercise ball tucked away that you have probably used 3 times! Go give it a wipe down and do the exercises in the picture. One set of 10 reps for each exercise to start, three times a week for three weeks and then increase to 2 sets and so on. A sample schedule would look like this.

Week 1 - 1 set of 10 (three times a week)
Week 2 - 1 set of 10 (three times a week)
Week 3 - 1 set of 10 (three times a week)
Week 4 - 2 sets of 10 (three times a week)
Week 5 - 2 sets of 10 (four times a week)
Week 6 - 2 sets of 10 (four times a week)
Week 7 - 3 sets of 10 (four times a week)

Give it a go and watch your body change. Small changes over time yield huge results!

A.J. McAlendin

Exercise Challenge : Dips

2009-02-15T17:00:00.000-08:00

I have recently begun doing dips on a counterbalance machine (makes it easier to lift your weight and work up to just using your own body weight). This is an amazing upper body exercise. It works the traps, lats (to a lesser degree), chest (wow!) and arms (especially triceps and forearms). Start with three sets of 10 and over the next 6 weeks add a set every week, so it should look like this.

Week 1 - 3 sets of 10
Week 2 - 4 sets of 10
Week 3 - 5 sets of 10
Week 4 - 6 sets of 10
Week 5 - 7 sets of 10
Week 6 - 8 sets of 10

Do them on a day by themselves when you are not doing your weight training. Incorporating them before cardio is a great idea as you will need all of your strength! Once you hit week 6 you will need to shock the body a little and lower the amount of help you are getting from the machine.

If you need 100lbs of assistance, drop to 90 and start the cycle over at the week 2 level and continue through week 6. Then drop to 80 lbs of help and do the cycle. You will soon be using your own body weight and your strength will be through the roof. You should be increasing definition and adding a little muscle on your upper body!

Good luck and have fun!

A.J. McAlendin

Scientific Snippets : Research Yourself And Learn While You Burn!

2009-02-06T20:10:00.000-08:00

Caffeine increases weightlifting performance.

Journal of Strength and Conditioning Research, 22: 1950-1957, 2008.

400mg seems to be good.

Losing Fat - Part 5

2009-02-05T13:57:00.000-08:00

Do not eat carbs before bed. This is main reason we are gaining so much weight and turning into a society of blubber. It's all about your hormone levels. At night your sensitivity to insulin decreases and it must release more to deal with the carbs (bag of chips, pop, ice cream etc).

Human Growth Hormone is released about 90 minutes after you begin your sleeping for the night. It is a fat liberating hormone and necessary to build muscle and repair your body. When you have carbs in your system, the release of GH is suppressed. So, do not eat within a few hours of sleeping or only have some protein at night if you need to kill the hunger pangs. Veggies also can fit the bill for stopping the munchies at night. Stay away from high sugar veggies like carrots.

A.J. McAlendin

Exercise Profile : The Upright Row

2009-02-04T17:56:00.000-08:00

The upright row targets the upper trapezius, middle deltoid and anterior deltoid.

1) Start standing straight with your knees slightly bent to keep pressure off your lower back. Chest out and shoulders back. Hold the barbell with palms of your hands facing your legs. Keep your hands about 10 inches apart, but feel free to vary your grip to allow you to "feel" the exercise.

2) Extend your arms fully down so they are just above your thighs.

3) Make sure your legs are hip-wide with toes slightly pointed out. This will keep you stable and in balance.

4) Inhale as you pull up to the upper chest area. Keep your abs tight.

5) Keep your head in a fixed position. Keep your eyes forward and find a spot to concentrate on.

Start with three sets of 10! Have fun!

A.J. McAlendin

Losing Fat - Part 4

2009-02-04T13:52:00.000-08:00

Try not to eat carbs by themselves. When you are trying to lose fat, insulin control is key. The release of insulin is governed not just by how many carbs you eat, but also how easy they are to digest. If you have no choice but to eat fast digesting carbs (white bread, white pasta, white rice) you can still slow down absorption to maintain somewhat stable insulin levels. One way is to eat your carbs with a small amount of fat (flax oil or olive oil) and some protein. So, white rice, lean steak cooked with a small amount of canola oil is an example. Your insulin release will be better than with just eating the rice by itself.

You can also eat a heafty serving of vegetables (hard to digest) and slow down the absorption of all carbohydrates. Stir fry your heart out!!

A.J. McAlendin

Losing Fat - Part 3

2009-02-03T13:45:00.000-08:00

Dietary fat is more fattening than protein or carbs. It is less likely to be used as energy to fuel your body. It is not without saying that carbs and protein can also be turned into fat and stored in the body when taken in excess, but they are more likely to be burned as fuel.

Protein builds muscle. Fat does not, but moderate amounts of necessary dietary fat supports vitamin uptake and helps manufacture hormones in the body.

If you are trying to get lean, stick to mono and polyunsaturated fat sources. Keep the fat as low as you can, but don't drop below 60g per day or so.

We all know we need protein to add muscle. As you add muscle your metabolism increases and this means you burn more calories at rest. The more muscle you have, the more you can eat without worrying too much about it. Also, protein takes more energy to process in the body, this is called the "thermic effect of food".

This is also why high protein diets work so well at initial fat loss. However, if you have preexisting liver or kidney problems you may need to stay away from a high protein diet. If you do not have any problems, then you should really try it. A high protein diet works, plain and simple!

Start with 1g of lean protein per kg of bodyweight.

A.J. McAlendin

Losing Fat - Part 2

2009-02-02T10:43:00.000-08:00

Not all carbohydrates are the same. Fast digesting carbs tend to spike insulin and lead to extra fat gain. White rice, white bread, sugary cereals, candy, chips, rice cakes and white rice are all fast digesting carbs. The only time you really want these products is after working out aid recovery. Your body wants them after working out, it needs to heal and recover quickly!

Slow digesting carbs (whole grain bread, whole grain pasta, oats, sweet potatoe, legmes) do not make a huge rise in insulin and are preferred by the body. Your body likes a constant supply of energy, about 100 calories an hour on average. So eating every three hours (300 calories) allows you to eat 5-6 smaller meals throughout the day and not gain weight. Keep active and you will not have to worry.

The complex, slow digesting carbs should make up the bulk of your carbohydrate intake.

To drop bodyfat, you can try eliminating fast digesting carbs for a few weeks and see the effect on your body. If you find you are very tired, lethargic and weak, add in a quarter cup of white rice three times a day and then try that for a couple weeks.

The body is all about balance and trial and error. There is no perfect solution for everyone. You have to try it for a length of time, look at the result and tweak it until you achieve your goals.

In general keep carbs to 2g per pound per day.

200lbs x 2g = 400g per day for a 200lb person
120lbs x 2g = 240g per day for a 120lb person

A.J. McAlendin

Losing Fat - Part 1

2009-02-01T10:36:00.000-08:00

Most active men or women require about 18 calories per pound of bodyweight per day. This is of course dependant on your activity level, but for simplicity, 18 calories per pound per day is a good number to start with.

To reduce bodyfat you must reduce calories and increase exercise. Anyone telling you otherwise should go back to school. Drop your calories to 14-16 calories per pound on exercise days and drop to 12 calories per pound on non-workout days.

200lb man x 12 - 2400 calories for the day. Stay at this level until you stop losing fat and your weight stabilizes. 2-3 months should do the trick. Once you reach a stable weight, re-evaluate and make new goals.

WARNING: NEVER DROP BELOW 1500 CALORIES A DAY!! Starvation is below 1200 per day. Your body will stop producing vital hormones and use muscle tissue to keep alive. After a while you look like a skeleton! YUCK!

The easiest way to cut calories is to reduce dietary fat. Reduce butter, oil, salad dressing, remove chicken and turkey skin, use 3 egg whites to one whole egg, use lean cuts of meat with no visible fat.....but.... LOW fat, NOT no fat. We need fat to survive. Cut back, but not below around 60g per day. Your body needs it to produce hormones and vital body processes.

A.J. McAlendin

Scientific Snippets : Research Yourself And Learn While You Burn!

2009-01-31T17:12:00.000-08:00

Milk is a high quality sports drink. The other benefit is that it is affordable.

Journal International Society of Sports Nutrition, 5:15, online journal, 2008.

We all knew milk was good for us. 1% or skim.

Scientific Snippets : Research Yourself And Learn While You Burn!

2009-01-30T14:11:00.000-08:00

Branch-chained amino acids promote recovery and boost ummunity.

Journal Sports Medicine Physical Fitness, 48: 347-351, 2008.

Scientific Snippets : Research Yourself And Learn While You Burn!

2009-01-28T15:08:00.000-08:00

EPHEDRA PLUS CAFFEINE DOES NOT INCREASE THE RISK OF HEART ATTACK OR STROKE.

American Journal of Epidemiology, 166: 966-973, 2008.

This is worth the read, products like this were banned because it was thought they did. This is a potent fat fighting stack!

Brown Rice - Facts

2009-01-28T05:26:00.000-08:00

1 cup of cooked brown rice has 218 calories, 5g protein, 46g carbs, 2g fat and 4g of fibre.

It is the king of the cupboard. Being a whole grain (the bran and germ are still attached) this makes it full of fibre that slows digestion and cleans your colon!! Eat before a workout to fuel your fire!!

A.J. McAlendin

Scientific Snippets : Research Yourself And Learn While You Burn!

2009-01-27T14:07:00.000-08:00

Weight training reduces knee arthritis symptoms.

Arthritis and Rheumatism, 59:1488-1494, 2008.

Couscous - Facts

2009-01-27T09:33:00.000-08:00

1 cup of couscous has 176 calories, 6g protein, 36g carbs, 0g fat and 2g fibre.

Don't be fooled! This product is made of the same semolina flour as pasta. It has no real vitamins or heath benefits other than being a quick source of energy. So, with that being said, use it after workouts to replenish muscle glycogen.

A.J. McAlendin

Chocolate! Good for you, in moderation!

2009-01-26T18:03:00.000-08:00

Eating a small square of dark chocolate every day can protect your heart from inflammation and heart disease. Doing this lowers your C-reactive protein, which causes inflammation in the arteries!

Don't over do it! I said "ONE" small square a day!

A.J. McAlendin

(the study was conducted in Italy, published in the Journal of Nutrition)

Scientific Snippets : Research Yourself And Learn While You Burn!

2009-01-26T14:06:00.000-08:00

Abdominal obesity linked to reduced growth hormone release.

Journal of Clinical Endocrinology and Metabolism 93:4254-4260, 2008.

Sweet Potatoe - Facts

2009-01-26T01:28:00.000-08:00

1 medium sweet potatoe (yam) has 176 calories, 6g protein, 36g carbs, 0g fat and 2g of fibre (you can also spell it fiber, both are acceptable).

They are among the slowest digesting foods around which will give you a steady stream of carbs into the blood stream. This promotes a steady release of insulin and no quick sugar high and subsequent crash afterwards. Eat them any time of the day, but not after working out. You want quick carbs then. High in beta-carotene, an anti-oxidant that boosts immunity and aids in muscle growth and repair.

The Lee Haney brand of protein powders also have this included in it as well. This makes for a great shake anytime of the day.

A.J. McAlendin

Are You Training Too Much?

2009-01-26T00:14:00.000-08:00

Signs that you may be training too much!!

1) You start to dislike training!
2) You say, "It's not fun anymore."
3) Your weights and sets are going down instead of up!
4) You feel tired, sick, mentally exhausted!
5) Mood swings for no reason.
6) You do not feel rested after a nights sleep.
7) You are not hungry at your normal time.

Take 1-2 weeks off and get back on it. High protein, high quality fruit and veggies to rebuild your immune system and supplement with glutamine, creatine and get plenty of sleep and water!

A.J. McAlendin

Scientific Snippets : Research Yourself And Learn While You Burn!

2009-01-25T17:03:00.000-08:00

Large waist size doubles the risk of premature death. Fat distribution was found to be more detrimental than total body fat percentage.

New England Journal Of Medicine, 359:2105-2120, 2008.

A Time Forgotten - Grunt, Groan & Yell In Defiance!!

2009-01-25T14:19:00.000-08:00

What the hell is going on out there. Most gyms do not allow chalk on your hands, they do not want you to make any noise, they do not want you to sweat on the equipment and if you dare fart.......OMG, cancellation of membership is in progress.

In the not-so-long-time-ago, a gym was a place to bust your ass.... as loud as you could be. This increased motivation, increased your energy, let you lift more and impress the smaller guys. Chalk filled the air and everyone used bare hands and earned every callous on them.

Arnold is rolling his eyes people!! Let's get more hard core gyms going out there. Metroflex where Ronnie Coleman and so many others have trained are few and far between. Now, most of them are fancy, schmancy and ..... shhhhhhhhh, be quiet like you are at the library.

Join with me! Let's get some hardcore gyms going again. Concrete floors, no carpet, old warehouses will do, no air conditioning and you can use all the chalk you want! If you have allergies to it, you better take a Claritin before coming! Or if you want to complain, stay home or order a Bowflex.

If anyone has a half million dollars around, move to Barrie, open a hardcore gym and let's get the party started!

We need to go back to our roots. Train hard. Work hard. You will get out what you put in. There are no easy answers, no easy solutions, no easy workouts. Jump in with both feet and grunt!

A.J. McAlendin

Quick Protein Snack - Peanut Butter Protein Chewy Stuff

2009-01-25T14:01:00.000-08:00

One scoop of protein, one tablespoon of natural peanut butter and a drizzle of water to mix if needed. Eat it off the spoon....yum!

A.J. McAlendin

Whole Wheat Pasta - Facts

2009-01-25T00:23:00.000-08:00

1 cup of low fat, whole wheat pasta has 174 calories, 7g of protein, 34g of complex carbohydrates, 1g of fat and 4g of fibre.

Because it digests slowly, it is a good choice to eat about an hour before working out or before strenuous activity. For post workout, stick with regular pasta. Top with fresh tomatoe sauce for a good dose of lycopene, a powerful antioxidant that will boost heart health and aids in muscle recovery.

A.J. McAlendin

Learn To Do The Lunge

2009-01-24T11:40:00.001-08:00

To fully develop the legs in one exercise....LUNGE! It's tough at first, but the benefits are immense. It will also teach you balance and discipline. Grab a set of weights and away you go.

Here is a video from the Amercian Coucil On Exercise so you learn proper form for safety and efficiency. Although her knee is extending a little too far forward, try not to let your knee go that far. It should stop at the point where your knee goes over your instep.

http://www.acefitness.org/article.aspx?CMP=EMC-HET_0109&itemid=2555

A.J. McAlendin

White Potatoe - Facts

2009-01-24T10:20:00.000-08:00

1 medium baked potatoe has 159 calories, 4g protein, 36g of carbs and 0.2g fat. With a good 4g of fibre, the potatoe is a great source of energy before or after a workout.

They have 2x the folate of sweet potatoes, folate is key to muscle growth, as well they have potassium for recovery as long as you eat the skin as well. White potatoes digest quickly, so eat them when you need a quick burst of energy and after a workout to replenish muscle glycogen!

A.J. McAlendin

Yes I Am Still Alive

2009-01-12T19:47:00.000-08:00

My deepest "SORRY!" to everyone for falling off the face of the earth. I have been dealing with personal things and got completely off track with my own fitness and all of you. Please forgive me!!

I'm back and the work on the new web-site continues. The expense is growing, but necessary to make sure it has all the features I want to include. Thank you to everyone who sent me their list of features they were looking for. I'm still going through the e-mails and making my future list of add-ons.

The framework is complete, the database is designed, the coding continues and the testing is to commense shortly. I promise everyone that this will be an amazing place as it grows over the years.

I have a series of posts to get ready and will start posting every couple days.

I NEED YOUR HELP!

Do you like writing articles? If you would like to add content to the web-site, please feel free to send me articles you have written. They should be clear, concise and must deal with fitness, nutrition, health and wellness. There is no pay at this time, but I hope to be able to employ some staff writers in the next year or two.

Also, send me your links to great articles you come across that we can reference as well.

A.J. McAlendin

P.S. Let's rock this new year and get in shape!

Alli - What is it?

2008-12-05T15:44:00.000-08:00

I have read more than I need to know about diet drugs you can get from the doctor. If you really have tried everything and they do work for you, then go for it. If you have not really put that much effort into it, then keep trying. The drugs out there have nasty side effects that I would not wish on anyone.

Look at this one and tell me if you would like to take it.

Alli is the fancy name to make it sound appealing, the real name is "orlistat." Here are some quotes for you to digest!

"Take orlistat during or within 1 hour after a meal that contains some fat (no more than 30% of the calories for that meal). Orlistat is usually taken 3 times daily. If you skip a meal or you eat a meal that does not contain any fat, skip your orlistat dose for that meal. The fat content of your daily diet should not be greater than 30% of your total daily caloric intake. Avoid a diet that is high in fat. High-fat meals taken in combination with orlistat can increase your risk of unpleasant side effects on your stomach or intestines. "

"This medication can make it harder for your body to absorb fat-soluble vitamins, such as vitamins A, D, E, and K. "

"Do not take this medication if you are allergic to orlistat, or if you have:
chronic malabsorption syndrome (an inability to absorb food and nutrients properly); or

gallbladder problems.

Before taking orlistat, tell your doctor if you are allergic to any drugs, or if you have:

an underactive thyroid;

a history of kidney stones;

a history of pancreatitis;

type 1 or type 2 diabetes;

an eating disorder (anorexia or bulimia); or

if you take any other weight-loss medications (prescription or over-the-counter).

If you have any of these conditions, you may not be able to use orlistat, or you may need a dosage adjustment or special tests during treatment."

It gets even better!! HERE ARE THE SIDE EFFECTS!!

"oily spotting in your undergarments;

oily or fatty stools;

orange or brown colored oil in your stool;

gas with discharge, an oily discharge;

loose stools, or an urgent need to go to the bathroom, inability to control bowel movements;

an increased number of bowel movements; or

stomach pain, nausea, vomiting, diarrhea, rectal pain."

If you still want to read more, here is the link:

http://usnews.healthline.com/multumcontent/orlistat

A.J. McAlendin

Motivational Quote

2008-12-04T15:35:00.000-08:00

"She who has health has hope; she who has hope has everything."

Arabian Proverb