Category: Fitness

The Andre Johnson football workout for power and strength

FITNESS

Build power and explosiveness with the same offseason regiment the former NFL wide receiver used to dominate the field.

Looking to gain power and explosiveness like some of the top wide receivers in the NFL?

Former NFL great and Houston Texans wideout Andre Johnson was one of the most physically dominating players in the league when he was playing and the reason for that was his commitment to training and staying in shape.

During the offseason, Johnson would train with his old college teammates at the University of Miami four days a week, running in a sand pit, sprinting on the field, and working in the weight room under former Hurricanes strength coach Andreu Swasey. The results were pretty great: Johnson finished his career with 1,062 receptions, good for 11th best in history at the time of his retirement.

How It Works: You’ll train four days per week, focusing on speed and strength. You may not be familiar with some of the explosive exercises such as speed squats or power cleans, so take the time to learn the form precisely.

Directions

Frequency: Complete each workout (Day 1, 2, 3, and 4) once per week. You can perform the first two workouts on back-to-back days, rest, and then do the next two workouts.

Time Needed: 60 minutes

How to Do It: Most of the exercises will be done as straight sets— complete all sets for the move before going on to the next. For the shoulder circuit on Day 1, complete one set of each lift without rest in between. Rest after you’ve finished the circuit and then continue with the rest of the workout.

Check out the workouts below.

Day 1

Exercise 1: Bench Press

Sets: 4 Reps: 10, 10, 6, 6

Grab the bar with an overhand, outside shoulder-width grip. Your shoulder blades should be squeezed together and your back arched. Take the bar out of the rack (you can have a spotter help you) and squeeze it hard. Lower it to just below your sternum and then push your feet hard into the floor to help you press the weight up. When the bar is halfway up, begin flaring your elbows outward to lock it out in the top position.

Exercise 2: Shrug

Sets: 3 Reps: 10

Hold a barbell in front of your thighs at arm’s length. Shrug your shoulders as high as you can.

Exercise 3: Incline Bench Press

Sets: 4 Reps: 5

Set an adjustable bench to a 30- to 45-degree incline and lie down on it. Squeeze the bar hard and arch your upper back. Lower the bar to the upper part of your chest, tucking your elbows close to you as it comes down. Once the bar touches your chest, push your feet hard into the floor. Press the weight up, focusing on pushing it back toward your face. When the bar is halfway up, begin flaring your elbows outward to lock it out.

Exercise 4: Seated Overhead Press

Sets: 3 Reps: 6

Sit at a power rack with your feet shoulder- width apart and grab the bar with a slightly wider-than shoulder-width grip. Squeeze your shoulder blades together and push your chest out. Press the bar overhead and slightly backward so that it ends up in line with the back of your head at the top.

Exercise 5: Overhead External Rotation w/Plate

Sets: 1 Reps: 10

Hold a lightweight plate in each hand and raise your elbows out to your sides. Keeping a 90-degree bend in your elbows, rotate your forearms backward until your knuckles point to the ceiling.

Exercise 6: External Rotation w/ Elbows at Sides

Sets: 1 Reps: 10

Keeping your elbows tight to your sides, rotate your forearms outward.

Exercise 7: Lateral Raise

Sets: 1 Reps: 10

Let your arms hang in front of your body and then raise them out 90 degrees.

Exercise 8: Russian Twist

Hold a medicine ball with both hands and sit on the floor with your knees bent 90 degrees and feet raised. Twist as far as you can in one direction and then to the other side.

Day 2

Exercise 1: Power Clean

Sets: 5 Reps: 3

Set a barbell on the floor, crouch down, and grab it with hands outside shoulder width. Your lower back should be in its natural arch. Explosively stand up and shrug the bar, coming up onto the balls of your feet. As the bar rises to chest level, flip your wrists over so that your palms face the ceiling and your upper arms are parallel to the floor. Allow your knees to bend as you absorb the force of the bar at your shoulders.

Exercise 2: Squat

Sets: 4 Reps: 10, 8, 6, 4

Stand with your feet a bit wider than shoulder-width apart and your toes turned slightly outward. Bend your hips back and then your knees (push them outward as you go down) to lower your body as far as you can.

Exercise 3: Front Squat

Sets: 4 Reps: 5

Start with the barbell on the supports of a power rack at about shoulder height. Grab the bar overhand and raise your elbows until your upper arms are parallel to the floor. Now lift the bar off the rack, letting it roll toward your fingers—as long as you keep your elbows raised, you will balance the bar. Squat as low as you can while keeping your lower back flat.

Exercise 4: Romanian Deadlift

Sets: 3 Reps: 6

Hold the bar at arm’s length and let it touch the front of your thighs. Keeping your lower back in its natural arch, bend your hips back and then your knees, lowering the weight until you feel you’re about to lose the arch in your lower back.

Exercise 5: Pull-Up

Sets: 4 Reps: Max

Perform four sets of as many pull-ups as you can. Change your grip each set shoulder width, wide, narrow, and palms facing toward you

Exercise 6: Two-Point Dumbbell Row

Sets: 3 Reps: 10

Hold a dumbbell in one hand and step forward with the opposite leg. Bend over at the hips until your torso is parallel to the floor (keep a safe arch in your lower back). Brace your abs. Row the weight to your side.

Day 3

Exercise 1: Bench Press

Sets: 4 Reps: 10, 10, 6, 6

Exercise 2: Shrug

Sets: 3 Reps: 10

Exercise 3: Incline Bench Press

Sets: 4 Reps: 5

Set an adjustable bench to a 30- to 45-degree incline and lie down on it. Squeeze the bar hard and arch your upper back. Lower the bar to the upper part of your chest, tucking your elbows close to you as it comes down. Once the bar touches your chest, push your feet hard into the floor. Press the weight up, focusing on pushing it back toward your face. When the bar is halfway up, begin flaring your elbows outward to lock it out.

Exercise 4: Dumbbell Press

Sets: 3 Reps: 6

Start holding a dumbbell in each hand at shoulder level. Press the weights straight overhead.

Exercise 5: Dip (Not Shown)

Sets: 3 Reps: 15

Suspend yourself over the parallel bars of a dip station and then lower your body until your upper arms are parallel to the floor. Do not go lower.

Exercise 6: Plate Raise

Sets: 2 Reps: 10

Hold a weight plate with both hands and raise it to eye level. Rotate it counterclockwise as if you were turning a steering wheel and then rotate clockwise. That’s one rep.

Exercise 7: Medicine Ball Sit-Up

Sets: 2 Reps: 10

Hold a medicine ball with both hands and sit on the floor with your knees bent 90 degrees. Perform a sit-up and raise the ball straight overhead.

Day 4

Exercise 1: Clean Pull

Sets: 3 Reps: 5

Perform the power clean as you did on Day 2 but omit the “catch” portion of the lift—only pull it off the floor and shrug it explosively (do not raise the bar to shoulder level).

Exercise 2: Speed Squat

Sets: 4 Reps: 10, 10, 8, 8

Set up as you did for the squat on Day 2 but place weight plates on the floor and rest your heels on them. Use a weight that’s about 30 percent of your max and perform the lifting phase of each rep with maximum explosivity.

Exercise 3: Stationary Lunge

Sets: 4 Reps: 4

Hold the bar on your traps and raise one leg up until your knee is higher than your hips. Complete your reps on one side and then switch legs.

Exercise 4: Stepup

Sets: 3 Reps: 6

Stand in front of a bench with a dumbbell in each hand. Place one foot on the bench so that your knee is bent 90 degrees and your thigh is parallel to the floor. Drive your heel into the bench and raise yourself up so that you’re standing on the bench with your rear foot hanging off it. Complete all your reps on one leg, and then switch legs and repeat.

Exercise 5: Pullup

Sets: 4 Reps: Max

Repeat the pullup circuit as you did on Day 2.

Story Source: https://www.mensjournal.com/sports/andre-johnson-football-workout-power-and-explosiveness

HOW TO WORK OUT LIKE YOU’RE IN AN NFL TRAINING CAMP

FITNESS

Get ready for the NFL season like the pros and train like your favourite players. 

Across the United States of America, NFL training camps are kicking off meaning the season is drawing closer. The glimpses we’re seeing of running routes, passing plays, and sprints down the field remind us that football might be on TV for half the year, but the training season for players never stops — especially during training camps.

The reality is that players need to come to training camp already in shape for grueling drills and midsummer practices. Training camps are no joke, players must fight to survive as another season begins under the sweltering summer sun. The days are long, the pain is real, and the pressure is incredible.

The hard work pays off, though. There’s no doubt that players in the NFL are some of the most athletic humans, and if you’re looking to step up your workout game, it can’t hurt to take a few pointers from the pros. You might not have the advantage of several months of pre-training camp workouts on your side, but there are definitely ways to adapt those routines to your own gym workouts.

Here’s a few tips and some exercise routines that will make you feel like you’re in the middle of a training camp, unfortunately minus your favourite team’s swag.

Focus on the basics

If you’re looking to get in great shape, don’t think you need an intricate new routine. NFL players train by doing exercises like the bench press, Romanian deadlifts, and ladder drills to name a few. Check out the full workout routine blog of former NFL great Andre Johnson.

Emphasize core exercises

If you’re looking to increase your speed and agility, following tips from the speediest of the NFL players will help you out. Micah Parsons, defensive end for the Dallas Cowboys, does exercises like cable-resisted physioball crunches to help him to make sure he can beat the tackles and get to the quarterback. The majority of the moves he does on the field have an offensive lineman grabbing and tugging on him, so he has to use his core to make an explosive movement to beat the block and get to the quarterback. In other words, even NFL players don’t get out of crunches. They’re just more intense.

With a cable machine behind you, lie with your upper back on the physioball while holding the crunch straps in each hand just above your chest. As you crunch upward into a sitting position on the ball, the cable resistance behind you will help to strengthen your core, especially as you keep those muscles tight the entire time. Include this in your workout by doing 3 sets of 10 to 12 reps each.

Work out in the sand

This tip won’t be helpful if you don’t have access to a beach or a sand pit, but the benefits are huge if you do. The sand absorbs all the force you exert with your feet, which means your muscles have to work harder than when you’re working out on firmer surfaces like rubber or grass. Performing drills on the sand barefoot can also help to prevent injury in the long run because without shoes the muscles in your feet and ankles learn to work in unison with your knees. Your Achilles tendons might complain, but otherwise it’s a great way to get more out of some simple cardio or drills.

If you don’t have access to sand hills can be a good alternative to improve your speed.

Squats, squats, squats

Squats build strength while also improving balance and stability, so it shouldn’t be a surprise that most football workouts include tons of variations. The Kettlebell Bulgarian squat is one, used by former Green Bay Packers linebacker A.J. Hawk. Numerous variations are also staples in several football-inspired workouts, including box squats and more.

Plus, squats have great implications for everyday life. Building muscles in your legs and back (and really all over) helps to take the stress off your knees. Squats can get a bad rap for being knee-killers, but they’ll actually benefit you when performed properly. Some resources advocate for full-body squats, where you’re going as low as you can go. If your knees are already in bad shape, this might not be a good call for you, but definitely don’t neglect some variation in your typical gym routine.

Mind over matter

Former New Orleans Saints’ quarterback Drew Brees can slam a 420-pound truck tire with a sledgehammer, but that was just one part of his training routine. In most cases, the mental state dictates how successful a training session actually is. The future Hall of Fame quarterback overcame injuries and was known to be the last one on the field during his training days, completing extra 300-meter shuttle runs. NFL players are always looking for that edge to get one percent better each day.

It’s that one percent better that will make a difference on the field during NFL Sundays, and it’s the same mentality that will make sure your workouts keep improving.

Story Reference: https://www.menshealth.com/fitness/a19531639/inside-the-nfls-secret-training-camp/ 

 

#LetsMoveCanada – National Health and Fitness Day!

FITNESS

Get out and get active to celebrate National Health and Fitness Day on June 3rd at your local MOVATI Athletic club.

Jayde Kabeya, our Group Fitness Education National Manager has challenged you! Take part in her AMRAP CHALLENGE. How many rounds can you complete in 5 minutes!?

Complete the four workouts below and share your experience on social media using the hashtag #MOVATIMovesCanada #LetsMoveCanada .

AMRAP CHALLENGE

10 Squat Jumps

8 Dumbbell Shoulder Presses

6 Goblet Squats

4 Push ups

To learn more about National Health and Fitness Day, check out the Fitness Industry Council of Canada website: https://ficdn.ca/

Choose your side and workout like Adonis Creed or Damian Anderson from Creed 3

Choose your side and workout like Adonis Creed or Damian Anderson from Creed 3
FITNESS

With another installment of the Rocky franchise ready to hit the big screen on March 3, 2023, Michael B. Jordan steps into the ring for the third time as Adonis Creed and Jonathan Majors makes his debut in Creed III as Damian Anderson. The two actors are set to square off in the ring but put in a crazy amount of work in the gym to pack on the muscle for their respective rolls. 

Depending on who you are cheering on, here are the workouts that each actor did to transform themselves into the physical boxing specimens you will witness on the big screen. 

Jonathan Majors as Damian Anderson

Straight Arm Lat Pulldown

  • 3 sets
  • 10 reps

Close Grip Pullups

  • 3 sets
  • 10 to 12 reps

Leg Raises

  • 3 sets
  • 8 to 10 reps

Oblique Knee Raise

  • 3 sets
  • 8 reps

One-Arm Dumbbell Row

  • 3 sets
  • 12 reps per arm

Dumbbell Shrugs

  • 3 sets
  • 12 reps

Overhead press

  • Sets – 3
  • Reps – 10

Pullups & Chin-ups

  • Sets – 4
  • Reps – 12

Dumbbell Bench Press

  • Sets – 3
  • Reps – 12

Kettlebell goblet squats

  • Sets – 3
  • Reps – 10
  • Rest – 60 seconds

Forward Lunge

  • Sets – 3
  • Reps – 8
  • Rest – 1 minute

Hip Thrusts

  • Sets – 3
  • Reps – 10
  • Rest – 60 seconds

Michael B. Jordan as Adonis Creed

DAY I

Chest, back & arms

Incline Dumbbell Press 

  • Sets – 3
  • Reps – 12

Dumbbell Fly

  • Sets – 3
  • Reps – 12

Pushups

  • Sets – 10
  • Reps – 1-10

Dumbbell Kickback

  • Sets – 3
  • Reps – 15

Triceps Pushdown

  • Sets – 2
  • Reps – 20
  • Bench Dip
  • Sets – 10
  • Reps – 1-10

DAY II

Biceps, triceps & lats

One-Arm Dumbbell Row

  • Sets – 3
  • Reps – 12

Neutral-Grip Pulldown

  • Sets – 3
  • Reps – 12

Bent Over Row

  • Sets – 3
  • Reps – 12

Dumbbell Curl

  • Sets – 3
  • Reps – 12

Barbell Curl

  • Sets – 3
  • Reps – 12

Hammer Curl

  • Sets – 3
  • Reps – 12

DAY III

Legs + abs Circuit

Dumbbell Lunge

  • Sets – 3
  • Reps – 30 SEC. (EACH LEG)

Single-Leg Hip Extension

  • Sets – 3
  • Reps – 15 SEC. (EACH LEG)

Leg Curl

  • Sets – 3
  • Reps – 12

Romanian Deadlift

  • Sets – 3
  • Reps – 12

Squat

  • Sets – 3
  • Reps – 12

Crunch Swiss Ball

  • Sets – 3
  • Reps – 25

Leg Raise

  • Sets – 3
  • Reps – 25

Toe Touch Med. Ball

  • Sets – 3
  • Reps – 25

DAY IV

Chest, arms & abs

Sprinter Situp

  • Sets – 3
  • Reps – 25

Reverse Crunch Resistance Band

  • Sets – 3
  • Reps – 25

Dumbbell Bench Press

  • Sets – 3
  • Reps – 15

Bench Dip

  • Sets – 4
  • Reps – 20

Dumbbell Flye

  • Sets – 3
  • Reps – 25

To customize programming and help you look like your best version of Michael B. Jordan or Jonathan Majors, consult with one of our Personal Trainers in club and complete your Game Plan Session.

You can’t run from your past!

Story Credit: Men’s Health (https://www.menshealth.com/fitness/a41576163/jonathan-majors-workout/ & https://www.menshealth.com/entertainment/a41568343/jonathan-majors-creed-3-body-transformation/) Insider (https://www.insider.com/michael-b-jordan-creed-3-workout-routine-diet-trainer-2023-1) 

Train like a Warrior and Conquer your Workout to Look like the New Big Bad of the MCU

Train like a Warrior and Conquer your Workout to Look like the New Big Bad of the MCU
FITNESS

Phase 5 of the Marvel Cinematic Universe (MCU) is officially kicking off this month with the release of Ant-Man and the Wasp: Quantumania. Unlike past MCU movies where the focus is on the protagonist, this new phase will focus and build a story around the antagonist who will make Thanos (the previous MCU antagonist from phase 3) look like a piece of cake. Who is this antagonist you may ask … none other than Kang the Conqueror portrayed by Jonathan Majors.

Majors made his MCU debut as He Who Remains—a multiversal variant of Kang the Conqueror—in Loki Season 1. Fast forward to February 17th, 2023, and audiences will see the commitment Majors’ made to this role putting on 10 pounds of muscle to prepare and transform his body to look like an imposing figure.

How did he accomplish this, you may ask? By waking up at 4:30 a.m. and hitting the gym, then going back to the gym at 7 p.m. This is one of Majors’ workout routines (back focused) that got him ripped:

Straight Arm Lat Pulldown

  • 3 sets
  • 10 reps

Close Grip Pullups

  • 3 sets
  • 10 to 12 reps

Leg Raises

  • 3 sets
  • 8 to 10 reps

Oblique Knee Raise

  • 3 sets
  • 8 reps

One-Arm Dumbbell Row

  • 3 sets
  • 12 reps per arm

Dumbbell Shrugs

  • 3 sets
  • 12 reps

Overhead press

  • Sets – 3
  • Reps – 10

Pullups & Chin-ups

  • Sets – 4
  • Reps – 12

Dumbbell Bench Press

  • Sets – 3
  • Reps – 12

Kettlebell goblet squats

  • Sets – 3
  • Reps – 10
  • Rest – 60 seconds

Forward Lunge

  • Sets – 3
  • Reps – 8
  • Rest – 1 minute

Hip Thrusts

  • Sets – 3
  • Reps – 10
  • Rest – 60 seconds

To customize programming and help you look like your best version of the new big bad of the MCU, consult with one of our Personal Trainers in club and complete your Game Plan Session.

For all time, always!

Story Credit: Men’s Health (https://www.menshealth.com/fitness/a41576163/jonathan-majors-workout/ & https://www.menshealth.com/entertainment/a41576725/jonathan-majors-kang-the-conqueror-warrior-workout/)

The Black Panther Workout: Train like the true warrior of Wakanda!

The Black Panther Workout
FITNESS

Are you ready for the highly anticipated release of Wakanda Forever?

We are so excited to see how Marvel Studios will conclude Phase 4 of the Marvel Cinematic Universe (MCU) and how this story fits into the upcoming Phase 5. 

In honour of the November 11th release day of Black Panther: Wakanda Forever, we want you to train like Wakanda’s mightiest hero.

The Black Panther Workout Routine

Training Volume – 3 days per week

Explanation:

There are 3 days of programmed training, but this routine is pretty tough but effective and will leave you sore and wanting more.  

What you need to know:

Circuit training means you’re performing movements in groups. If a movement is part of “Circuit 1” it’s part of the grouping of movements that needs to perform back-to-back and then proceed to break and do another set [of those movements] after. 3 rounds of each Circuit and then 2 minute break. 

Day 1 – Cardio/Pull/Core

  • 15 min cardio (row, run, bike)
  • Circuit 1: Box Jumps: 3X20
  • Circuit 1: Renegade Row Burpees: 3X10
  • Circuit 1: Jump Rope: 3X1 min
  • Circuit 1: One Arm Dumbbell Row: 3X10(each)
  • Circuit 1: Chin Up: 3X10

2 min Break

  • Circuit 2: Hammer Curls: 3X10
  • Circuit 2: Pull Up: 3X10
  • Circuit 2: Wall Slide: 3X10
  • Circuit 2: Toes to Bar: 3X10
  • Circuit 2: V-Ups: 3X20

2 min Break

  • Circuit 3: Wall Plank Hold: 3X1 min
  • Circuit 3: Walk to Plank: 3X10
  • Circuit 3: Reverse Superman Hold: 3X1 min

Day 2 – Cardio/Push/Core

  • 15 min cardio (row, run, bike)
  • Circuit 1: Box Jumps: 3X20
  • Circuit 1: Thrusters: 3X10
  • Circuit 1: Jump Rope: 3X1 min
  • Circuit 1: Dumbbell Bench Press: 3X10
  • Circuit 1: Push ups: 3X20

2 min Break

  • Circuit 2: Dumbbell Fly: 3X10
  • Circuit 2: Dips: 3X20 
  • Circuit 2: Dumbbell kickback: 3X10(each)
  • Circuit 2: Diamond Push Ups: 3X10
  • Circuit 2: V-Ups: 3X20

2 min Break

  • Circuit 3: Wall Plank Hold: 3X1 min
  • Circuit 3: Walk to Plank: 3X10
  • Circuit 3: Reverse Superman Hold: 3X1 min

Day 3 – Cardio/ Legs/Core

  • 15 min cardio (row, run, bike)
  • Circuit 1: Box Jumps: 3X20
  • Circuit 1: Clean + Squat + Press: 3X10
  • Circuit 1: Jump Rope: 3X1 min
  • Circuit 1: Deadlift: 3X10
  • Circuit 1: Pistol Squats: 3X10(each)

2 min Break

  • Circuit 2: Goblet Squats: 3X10
  • Circuit 2: Walking Lunges: 3X10(each)
  • Circuit 2: Single Leg Deadlift: 3X10(each)
  • Circuit 2: Hip Thrust 3×10
  • Circuit 2: V-Ups: 3X20

2 min Break

  • Circuit 3: Wall Plank Hold: 3X1 min
  • Circuit 3: Walk to Plank: 3X10
  • Circuit 3: Reverse Superman Hold: 3X1 min

To customize programming and help improve the strength, stability, and flexibility, consult with one of our Personal Trainers in club and complete your Game Plan Session.

WAKANDA FOREVER!

Beat Aches and Pain with These Exercises to Strengthen Your Lower Back

FITNESS

Ready to take the pressure off your lower back? The key to beating low back pain is to build up the right kind of strength and we’re here to help you. 

Your core muscles—not just your abdominals, but the muscles that wrap around your midsection—support your spine and lower back. Your core, hips, glutes, and hamstrings together form one big stability machine, so weakness in any one of those muscles forces the others to pick up the slack. 

Now that we know the information around causes of low back pain, here are some special workouts and stretches that target your lower back so that you can reduce muscle strain and other pain. 

Elbow Plank

Sets: 5 | Reps: 30-second hold per set | Load: Bodyweight | Rest: 45-60 seconds between sets

  • Get on the ground, with your stomach on the floor
  • Prop yourself up on your elbows and lift your knees off the ground
  • Tighten your quads and glutes and continue to push through your elbows and lifting your chest
  • If you can’t do 30 seconds, start with 10 seconds [or] start with 15 seconds and then work your way up

Side Plank

Sets: 5 | Reps: 30-second hold per set | Load: Bodyweight | Rest: 45-60 seconds between sets

  • Lying on your side, stagger your feet so there’s no pressure on your heels
  • Come up onto your elbow into the side plank position, keeping your lower hip high off the ground and the core engaged
  • Push through your elbow and pack that shoulder blade back
  • If you can’t do 30 seconds, start with 10- or 15-second holds and work your way up gradually

Glute Bridge

Sets: 5 | Reps: 15 | Load: Bodyweight | Rest: 45-60 seconds between sets

  • Lie faceup on the floor with knees bent, feet flat on the floor, arms resting at sides
  • Squeezing your glutes, lift your hips until your body forms a straight line from shoulders to knees
  • Pause for 3 seconds, and then lower back down to the starting position

Hip Stretches

Sets: 4 | Reps: 12 | Load: Bodyweight | Rest: 45-60 seconds between sets

  • Kneel on your left knee and place your right foot forward, with your right knee bent
  • Pull your left foot upward toward your butt and hold it for 10 seconds. 
  • Repeat the exercise with the right leg

These are just a few exercises to help strengthen your lower back. To customize programming and help improve the strength, stability, and flexibility of your lower back, consult with one of our Personal Trainers in club and complete your Game Plan Session.

How to Stay Cool with Outdoor Workouts

FITNESS

With the summer heat in full swing and outdoor workouts becoming more commonplace, it’s important we stay safe in the heat and sun while raising our heart rates!

It’s important to remember that when the temperature is higher our body struggles a bit more to recover in between exercises. If you own a device that measures your heart rate you may even notice that it doesn’t drop as quickly.

When the air is really hot and humid it becomes harder for your sweat to evaporate and cool off your body and so you have to take some extra measures to help your body keep itself cool.

Here are some tips and considerations for your next outdoor sweat session:

  1. Sweat Wicking Clothes/Materials

Sweat wicking clothe are important in any weather, but with the heat and humidity it is especially important. Firstly, these materials tend to be much more breathable and lighter, so you aren’t trapping heat inside of your clothing.

Secondly, clothes made of just cotton or polyester with absorb your sweat and make you feel uncomfortable and extra hot.

  1. Wear Lighter Colours

It shouldn’t come as a surprise that darker colours will make you feel hotter. Therefore, opting for lighter coloured tops and bottoms when going out for your outdoor workout is a great decision.

  1. Hydrate before and throughout

When you sweat you lose water, so it’s important to replenish, but it’s also important to go into your workout already well hydrated!

Make sure you’ve had some liquid in the day before starting your workout and aren’t s

  1. Look for shade to cool off

Find a shady spot and either workout in the shade or use it as a resting place in between your sets is a good way to help regulate your body temperature and also stay away from the sun’s harmful rays.

You can also use this shady spot to store your water and snacks!

  1. Early morning or late evening workouts

One of the best strategies is to stick to early mornings or late evenings once the sun has gone down or has not yet reached its peak. Although not every morning or evening is cool, it is still a little easier to get moving when the sun isn’t directly shining at you.

Always remember to listen to your body and do only as much as you can handle while taking frequent breaks to cool off, rest and hydrate. Bring some electrolytes as back up in case you feel unwell and remember to reapply sunscreen!

Do You Still Need Cardio If You Lift Weights?

Do You Still Need Cardio If You Lift Weights?
FITNESS

The short answer is yes.

The long answer is that it can depend based on what type of lifting you are doing and what your current lifestyle is like. And while everyone is different and everyone’s priorities are different, cardio is not something that should be ignored.

The importance of cardio

Aerobic or cardiovascular exercise is the type of exercise that works the heart muscle and is related to lower risk of cardiovascular disease and other chronic disease outcomes. The same way we do bicep curls to challenge the bicep and help it grow and get strong, raising your heart rate in a controlled way helps your heart become more efficient and effective at doing its job.

The fact is that the average lifting routine in the gym doesn’t provide enough challenge to the heart muscle, and it often gets ignored by gym go-ers with all levels of experience.

Will it compromise your ability to build muscle?

There is a fear that doing cardio will compromise your ability to build muscle and strength, assuming that is your primary goal. However, being overall more “fit,” which includes cardio fitness, is likely to help enhance your overall athletic performance even with weight bearing exercise as well.

Being more physically active in even just a moderate way, like taking more steps or doing a couple bouts of cardio a week can help you with your recovery and resilience in the weight room because of the increased blood flow.

So long as you are providing enough nutrients to your body through adequate nutrition and enough stimulus through adequate resistance exercise, there should not be a worry about some cardio severely affecting your gains.

Ways to add cardio to your routine

If strength performance and muscle building are your top priority, there are some ways to strategically implement cardio, so it doesn’t leave you too tired to give your full effort in the weight room.

Some tips include:

  • Opt for longer bouts of lower intensity cardio (I.e., 30-60 minutes at a comfortable, speaking pace)
  • Do cardio on off days from lifting
  • Do cardio after, not before, any weight training
  • If you wish to combine cardio and weights, do so on a day right before a rest day
  • Start slow and do not over-do it right off the top as this will put you at risk for injury
  • Raise your heart rate in a way that is enjoyable to you (run, dance, cycle, skip)

5 Ways to Stay Happily Motivated to Reach Your Fitness Goals

5 Ways to Stay Happily Motivated to Reach Your Fitness Goals
FITNESS

Let’s make 2021 the year we stop shaming ourselves into action.

How many times have you decided today will be the day you make a change and then at the first sign of an obstacle or a waning in motivation you throw your hands up in defeat? Or perhaps a year-long pandemic sidetracks you and jumbles up your priorities and now you feel like you’ll never be able to get the “old you” back?

Many of us may ruminate on regrets and get into a cycle of shaming ourselves for not being better which leads to punishing ourselves through exercise or restrictive dieting practices. But it doesn’t have to be that way.

We’ve compiled a list of 5 ways you can put a focus on your health and fitness without fixating on the things you cannot control or aspects that may trigger negative behaviours:

  1. Wear clothes that fit comfortably

A person who reaches their goals is a confident person and you won’t find confidence in pants that are 2 sizes too small. This can be an incredibly difficult task for many as it may act as a physical reminder of body changes, but you deserve to look and feel great in every phase, body shape and size.

Feeling good about yourself is not something you need to earn.

  1. Track your progress in behaviours

Achieving health and fitness goals can all be boiled down to behavioural change and so tracking progress should come down to checking in on your behaviours. Set some goals for the week and check in at the end of the week or month to see if you stuck to the plan.

For example, if you want to go on a daily walk and drink 2L of water a day, make note of these things daily and then reflect on whether you were able to do the tasks at hand. This will work better for motivation than tracking your weight or going off how you look in the mirror because they are tangible, smaller and arguably, more important, wins.

  1. Measure success in performance

Traditionally in the fitness world we set milestones based on body size or weight, which can be a very fluid measure and one that isn’t always indicative of our efforts, dedication, health or abilities. Instead, determine a performance-based goal for yourself.

This can include getting stronger in a certain movement like squat or push up, improving your endurance on piece of cardio equipment, or even just getting less tired from exercise itself.

  1. Focus on what is going right

It’s easy and tempting to think about where you fell short. Maybe you skipped a workout or haven’t been sleeping well, but you have been eating vegetables daily and drinking water!

As you track your progress keep a list of things you have achieved rather than just focusing on the things you did not. This will help you push forward and aim to do even better next week.

  1. Understand that perfection isn’t healthy

Ultimately, it’s important to keep in mind that perfection itself is neither attainable nor healthy. Even the most outwardly healthy people have off day, months and even years. Life is not linear, our relationship with fitness is not linear and the healthiest perspective is a flexible one.