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!!
Wednesday, November 10, 2010
Tuesday, November 9, 2010
What To Do With Leftover Chicken?
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
http://ca.delish.com/recipes/cooking-recipes/leftover-chicken-recipes
Monday, November 8, 2010
Protein!! Eat it!
"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
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.
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.
Monday, October 25, 2010
Supplements - You Get What You Pay For!!
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!
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!
Tuesday, October 12, 2010
Life In The FAT Lane!
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
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
Monday, March 29, 2010
Point Of Flexion Training - Scientific, Concise, For The Logical.
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
Read this article and learn more about this training principle. You can never learn too much!!
POINT OF FLEXION TRAINING - click here to read
Friday, March 19, 2010
You Need To Lift Heavy To Get Big
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!!!!!!!!!
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!!!!!!!!!
Monday, March 15, 2010
I've Stopped Progressing? What's Going On?
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
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
Tuesday, March 9, 2010
Build Muscle & Lose Fat At The Same Time?
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
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
Sunday, March 7, 2010
Where have I been?
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
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
Wednesday, September 9, 2009
Eating At The Wrong Time Of The Day
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
"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
Thursday, September 3, 2009
SEARCH NOW AVAILABLE!
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
A.J. McAlendin
Damn, it did not work for me!? (repost)
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
"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
Wednesday, September 2, 2009
If You Can't Feel It....... Your Doing It Wrong!!
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
If you can't feel it, you are doing it wrong!
Give it hell!
Al
Monday, August 31, 2009
Beating The Blahs..... NOT EASY!
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
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
Sunday, August 30, 2009
What's New?
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
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
Tuesday, July 7, 2009
Weight Loss Pools
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!
Challenge your friends and win!
Wednesday, July 1, 2009
Steroids In Media
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
http://www.youtube.com/watch?v=i7qGvm05swQ
http://www.youtube.com/watch?v=z0LEj8IPHGU
Tuesday, June 16, 2009
Hi! Remember me!?
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
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
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