Focus Fitness

Back in Action

2011-09-29T14:33:00.003-05:00

We've just finished a very busy summer, had a chance to catch our breath and it is now time for us to get back on the blog saddle. We are planning some great new posts and workouts over the next several months.

We tested out some new training protocols with our hockey athletes this summer with great success. We will be bringing some of them to you very soon.

New videos are coming soon too.

We can't wait to start giving you more great training information and killer workouts.

Look for our next post on Monday, October 3.

Jeff

Intergalactic Throwdown

2011-02-08T07:50:00.002-06:00

On Saturday February 5 we helped host an event called the Crossfit Intergalactic Throwdown. It was run by Mike Warkentin from Crossfit 204 and was an amazing day. The sense of family throughout the Crossfit community really stands out when they all get together to throw down and it was a great thing to be a part of. We at Focus Fitness want to thank all the competitors for coming down, all the volunteers that helped and of course Mike for picking our facility to host this great event. The energy in the gym was contagious and anyone who walked through the doors that day was sure to be inspired to be the best version of themselves. To see the results and watch video from the event please visit Crossfit 204.

Attacking Your Workouts

2011-02-04T08:58:00.003-06:00

I have spent a lot of time reading books written by some of the world's most successful athletes, body builders and trainers. I'm always curious to know what drives people to be great. What their mind set was day in and day out as the ascended to the top of their respective sports. I like to try and find common links that built the foundation for their greatness. Two of my favourite all time are Michael Jordan and Arnold Schwarzenegger. Now what can the world's greatest basketball player, (sorry Kobe fans it's the truth accept it), and the world's greatest bodybuilder, (this one is indisputable), have in common. They attacked their workouts. Sure Arnold primarily did it lifting weight and Jordan did it on the practice court, but the principle was the same. They attacked. They trained and practiced with such intensity that their work ethic became legendary. They did not just try and survive the workout they dominated the workout. The workout did not dictate their performance, their performance was at the highest level possible no matter what. Not sure where you stand? Think of it this way. Picture your workout as the biggest, baddest man on the planet, think Mike Tyson in his prime, and you have to last a 5 min. round in the ring just you and him. There are two kinds of people: First, there is the person who is going to run around the ring for 5 min. just trying to hang in there and survive. Don't be that person. The second type of person, the one you want to be, is going to go in there and say f**k it, I might die trying but I'm going knock this mother f**ker out. If you want to achieve greatness on any level you must have this mindset. So next time you go to train.................ATTACK!

Workout of the Day 07/20/10

2010-07-20T13:51:00.002-05:00

Here is a beauty of a workout. Give it a try and post times to comments. A good time is around 35 min. so you can use that as a bench mark to push yourself.

MB Get Ups (10lb. MB) x4

In/Out Hops x20-------------------> Sit Ups x100

Burpees x5

Mountain Climbers x20------------> Push Ups x100

Box Jumps (30 inch box) x6

Jumping Jacks x20------------------> Squats (butt to MB) x200

*Pick an exercise grouping to start at and start a timer. Every minute on the minute you must perform the exercise couplet on the left. Think of it as your buy in. Use whatever time you have remaining in the minute to complete as many reps of the exercise in the right hand column as possible. This continues until all the reps of the exercises in the right hand column have been completed. example- start timer, perform 5 burpees and 20 mountain climbers then with the remaining time complete as many push ups as you can. When the timer hits 1 minute perform 5 burpees and 20 mountain climbers again. Then back to the push ups knocking off as many as you can from the 100 total reps. Post questions and times to comments. Go Get It!

Believe In The Goal

2010-05-19T09:10:00.003-05:00

On Saturday May 15, 2010 Focus Fitness held its' first annual Fund Raise The Bar charity event for the Believe In The Goal Foundation. It was a huge success raising over 10 thousand dollars in its first year. People collected sponsors to compete and participate in a number of different fitness events: Bike, Run, Row, Team Circuit, Strongman, Women's Circuit, Classic Circuit, and the Hill Of Pain. Coming into the gym on Saturday there was a giant backdrop explaining the story of Todd Davison, his battle with cancer, and how he started his Believe In The Goal Charity. At the bottom of the display were inspirational quotes and I think one really stuck out and represented what the day was all about:

"You can either choose to do nothing, or to do something."

What we had was a group of people who decided to do something that day and the energy and atmosphere in the gym reflected it. It was contagious. You could just feel that something good was going on. There is something about good physical competition that brings out the best in people. People pushing themselves to their physical and mental limits for a good cause is truly something great to be a part of. Thank you to all the participants, volunteers, and sponsors. Next year will only be bigger and better.

click here to watch video of the strongman event

2010-04-26T13:03:00.003-05:00

Hey everyone here is a video of our Saturday group going through our Believe In The Goal team circuit. This is the same team circuit that people will be competing in at the Fund Raise The Bar/Believe In The Goal charity event going down here at Focus Fitness on Saturday May 15, 2010. Watch the video and if you're interested contact us, sign up and raise some money for a great cause.

2010-04-26T09:29:00.002-05:00

On Saturday April 24, 2010 J.P. Vigier and S.C. Bern captured the Swiss A Hockey Championship for the first time in 12 years. Click on the link to check out the parade and celebration. http://www.scb.ch/index.aspx

2010-04-21T00:11:00.002-05:00

Olympic Winter Games Experience February 2010

-Focus Fitness was represented at the Olympics this past year as I had the opportunity to work at the ice hockey venue during the games in Vancouver. What a wonderful experience that was. I was assigned to athlete medical for the ice hockey venue which meant front row seats to alot of hockey games and practices. As an athletic therapist I was scheduled in to work with a doctor and a couple paramedics during games/practices; should anything go wrong we were responsible for ice extraction if necessary. Thankfully during my shifts there were no major injuries. The highlight of the games would have to be when Canada won the gold!! What an atmosphere in the city after that game! So proud to be Canadian. All in all it was a wonderful experience!

Workout of the Day 04/15/10

2010-04-15T08:41:00.002-05:00

A- Back Squats 5x5,5,10,15,20

B- DB Step Ups 4x12/leg

C- DB Walking Lunges 4x21,18,15,12/leg

D1- SB Hamstring Curl 4x10

D2- Tip Toe Farmers Walk 4x60 feet

E1- BB Roll Outs 4x10

E2- Single Leg Crawl Ups 4x12/leg

HILL OF PAIN

2010-04-12T10:49:00.005-05:00

Here is a video of our Saturday group going through what has become a Focus Fitness signature

workout. Like what you see? Click here to come Test Your Will.

A Great Man

2010-04-09T09:07:00.005-05:00

“It’s just doing what I can with the platform I’ve been given. Everybody can do something. Everybody has a platform regardless of who you are, your background or where you’re from. With that platform you have, you can do something to help those around you. I’m just doing what I can with the platform I have.”- Israel Idonije

to read the full story click here

The Big Ed

2010-04-07T08:19:00.004-05:00

My interest in fitness and weightlifting started at a very young age thanks to my parents. They were always very active and both have lifted weights for as long as I can remember. They actually converted part of their house into a weight room and that's where my brother, myself, our friends and a lot of the neighborhood kids grew up training. Its my Dad's 54th birthday today and both him and my Mom are still very active and continue to be a positive influence in my life. So in celebration of my Dad's birthday the workout of the day is a super set that he would make me do years ago when I was a skinny little kid just cutting my teeth in the weight room.

The Big Ed

1. Military Press (behind the head)

2. Push Press

3. Upright Row

4. Reverse Curl

5. Curl

6. Bent Over Row

7. Push Ups

-Perform 7-10 repetitions of each exercise depending on your fitness level with no rest in between.

-Rest 1 min. between rounds

-Complete a total of 5 rounds

*All the exercises are performed with the same bar so pick a weight that's challenging

Happy Birthday Dad!

Workout of the Day 03/23/10

2010-03-23T18:56:00.003-05:00

Row x 2000 m (resistance 6)----------max burpees

Bike x 2.5 miles (med. tension)-------max box jumps (24 inch box)

Run x 1 mile-----------------------------max DB thrusters (20 lb. d.b.'s)

At each station you have 12 min. to complete the cardio aspect and as many reps of the complimentary exercise as possible. For example, if it takes you 8 min. to row 2000 m then you have 4 min. to complete as many burpees as you can. The number of repetitions of the complimentary exercise become your score. So if you completed 30 burpees then you get 30 points. There is a 2 min. rest between stations. At the end add up your total points from the three different stations and post your results to comments.

Pain Storm

2010-03-09T16:05:00.003-06:00

Check out our morning group going through another beauty. Click here to come Test Your Will.

Penalty Box

2010-03-09T15:49:00.002-06:00

Here is a video of our morning group the other day working hard through the Penalty Box workout. If you like what you see and want to come in and Test Your Will, click here.

Squat Like A Champ

2010-03-05T08:36:00.002-06:00

How low do you go? I have had this discussion many times with people regarding the squat. The truth is that many people do not go low enough. Their biggest reason for doing so, they believe it puts too much stress on their knees. This is a common misconception. People stopping their squats short are actually putting more stress on their knees. Don't believe me? Read this great article by fitness expert Alwyn Cosgrove, read, where he debunks many leg training myths. When you are done reading come see us at Focus Fitness and learn to squat like a champ.

Workout of the Day 03/01/10

2010-03-01T08:28:00.000-06:00

Bike, Run, Row

Bike (med. tension)-10 min.

Run (treadmill 2% incline)-10 min.

Row (hard resistance)-10 min.

Complete 10 min. at each station going for distance. Take 1 min. rest between exercises. Post total combined distance travelled to comments.

Not Getting The Results You Want?

2010-02-23T08:35:00.003-06:00

Are you training at home or at a gym by yourself and not getting the results you were hoping for? This is a common problem that many people encounter when training alone or at home. The solution is simple: hire a trainer, join a group, or find a good training partner. It doesn't have to be a permanent thing if you are one of the lone wolf types, but studies show that it just might be what you need to kick start your training and obtain those results you have been chasing. Read this article from Alwyn Cosgrove, who is one of the top trainers especially when it comes to the area of fat loss.read article. If this article caught your attention and you want to get the most out of your training click to check out our trainers and programs that we have to offer. Your results are waiting.

8 Step Plan: Goal #8

2010-02-22T09:56:00.003-06:00

Congratulations! This is it. The final goal of the 8 Step Plan. Lets do a quick recap of the progress that you have made so far. You are properly hydrated and eat your vegetables. You no longer eat fast food, you get enough sleep and protein and you exercise 3 times per week. Remember if you haven't made all of these things a habit yet it's ok. Just keep working at it and you will get there. This brings us to Goal #8.

Goal #8- See it through

Why Do It?- because now is as good a time as any. Do not wait. Do not procrastinate. Don't put it off until next Monday or spring or whenever. Just make up your mind and get it done. No one will do it for you. No one else is responsible for your success except for you.

How To Do It?- put value in it. Make it important. If you do not put a value on your health no one will.

- be relentless. Don't quit. If you get knocked down 7 times get up 8. Instead of finding a excuse or a reason to quit everyday find a reason to get it done. Think of one benefit for that day and use that reason for that day to do it. It shouldn't be hard to find a reason to take care of yourself, there are many of them.

- do it right. If you made it to this step and you skipped some along the way go back and do them.

- if you made it this far and you hit every goal keep it going. If you are hungry for more e-mail me, ajzeglen@gmail.com, and I can give you more steps.

Post any questions, thoughts, concerns or anything you want to comments. And remember if you want it, Go Get It!

Workout of the Day 02/19/10

2010-02-19T09:48:00.002-06:00

Here is a beauty.

Crazy 8's Tabata:

1. In/out hops

2. Sledge hammer swings (10 lb. hammer)

3. Burpees

4. V-sit ups with SB

5. Mountain climbers

6. Supine bar rows

7. Seated Russian twist with MB (14 lb. ball)

8. Lateral hurdle hops (6 inch hurdle)

Workout follows Tabata intervals. Work 20 sec./rest 10 sec. repeat for a total of 8 sets for each exercise. Rest 1 min. between exercises. Really push yourself to see how many reps you can get in every 20 seconds.

8 Step Plan: Goal #7

2010-02-15T09:02:00.002-06:00

For the 7th goal of the 8 Step Plan we are going to bump up our exercise routine from 2 times per week to 3 times per week. This workout is very high intensity and performed with your body weight so it is great to do at home or at the hotel if you travel a lot for work. You can now rotate between this workout and the previous workout, Goal #4, for a 3 day per week rotation.

Goal #7- Exercise 3 days per week

Body Weight Circuit:

1. Speed Squats

2. Burpees

3. Mountain Climbers

4. Alternating Jumping Lunges

5. In/Out Hops

6. Frog Hops

7. Sit Ups

8. Seated Russian Twist

Pick an exercise to start at. Work for 20 sec./rest 10 sec. and repeat for 8 sets per exercise. This type of interval is called Tabata, appropriately named after Japanese Dr. Izumi Tabata. Through various tests Dr. Tabata and his colleagues came to the conclusion that the 20 sec. work to 10 sec. rest ratio was the most effective combination to increase both anaerobic and aerobic capabilities in a person at the same time. What this means for you is a lot more work done in a lot less time. Making efficient use of our time is always a good thing.

Why Do It?- it benefits both anaerobic and aerobic energy systems

-requires no equipment and can be done anywhere

-efficient use of time so now you can fit a workout into even your busiest day

How To Do It- no secrets or tips here, just get a stop watch and get after it

There you have it, Goal #7. This workout will really test you. Leave comments on how it goes, I'm interested to hear some feedback on how the workout went for you. Until next week. Go Get It!

8 Step Plan: Goal #6

2010-02-08T05:11:00.000-06:00

The sixth goal for this 8 Step Plan is another nutritional one. I can't stress enough how big of a role nutrition plays in our overall level of fitness. Protein plays a very key role in our quest for a healthier body and lifestyle. Before we go any further there are people with very negative views on high protein consumption and like anything else if something is abused or done improperly then yes there can be negative effects. The main arguments that you will hear will be that it can be hard on the kidneys and that it will turn the Ph balance in your body acidic so your body will be less efficient at burning fat. First of all the very first goal that we made and conquered in this 8 Step Plan was proper hydration. With proper hydration an increased amount of protein does not put any extra stress on your body's kidneys. Second, to combat the acidity of protein we must consume the proper amount of an alkaline food. Well you will remember that our second goal of the 8 Step Plan was to eat 1 cup of a high alkaline vegetable with every meal. So you see all these steps have worked in a progression and by doing so we have remedied the problem before it ever started and set ourselves up to have success.

Goal #6- Eat 20-30 grams of protein per meal (note: this is a starting point for people who currently do not have enough protein in their diets)

Why Do It?-when we eat foods that contain protein our bodies break them down into amino acids which are the building blocks for our muscle tissue

-protein actually helps with all tissue repair that occurs in the body

-body uses protein to help fight illness, disease and infection

-protein helps make cartilage

-unlike carbohydrates and fats the body does not store protein so it is vital to consume the proper amount every day

How To Do It-the best type of protein to consume is high density or complete proteins. These products come from animals (eggs, milk, fish) and contain a complete chain of essential amino acids. Incomplete or low density proteins are also good for the body. These are foods such as beans or nuts (which also contain healthy fats), you just want to make sure that the amino acids are present somewhere in your diet for muscle building.

-Preparation is key to success on this goal. Cook multiple chicken breasts are similar foods in bulk so you have enough for the next couple of days.

-It is also okay to supplement with protein. A good shake can be very helpful in the morning when you are short on time. They are also great for post workout allowing your body to absorb the protein that it needs at a faster rate than it can a solid food such as tuna or a chicken breast.

The topic of protein is a very big one and it can be discussed in great detail. We have just scratched the surface here with the basics for people who are currently consuming little to no protein in their diet. If you have any questions or would like some more detailed information on protein consumption leave a comment or send me an e-mail ajzeglen@gmail.com. Until next week. Go Get It!

8 Step Plan: Goal #5

2010-02-01T05:53:00.001-06:00

Alright lets keep the ball rolling here. I hope the workout went well for everyone. We are on to a different type of goal this week that is very important, but often either over looked or forgotten. This goal will sound easy and simple, but lots of us don't do it. So lets get after it.

Goal #5- Get 6-8 hours of sleep per night

Why Do It?-There are many important reasons to get enough sleep. Here are a few:

-during sleep your body's neurons can shut down and repair any damage that occurred during the day, which in turn increases our ability to concentrate and form memories the next day

-tissue repair occurs when you sleep. This includes skin and muscle cells. The same muscle cells that we just worked at the gym that we want to repair and grow so we become stronger.

-insufficient sleep throws off the body's hormonal balance.

How To Do It-Between work, kids, and numerous other commitments getting adequate sleep can actually be a very difficult task. Here are a few tips that might help:

-try to keep your room as dark as possible, if you have to get up in the middle of the night to go to the bathroom try not to turn on any bright lights, just make sure you don't miss.

-try either having some white noise in the room like a fan or a relaxation c.d. playing quietly.

-avoid late night snacks right before you go to bed, especially anything high in sugar. It will create an insulin spike and you will have difficulty falling asleep.

-keep a journal by your bed and write down anything you were thinking about before you go to sleep. Think of it as clearing your head so you can relax.

So there you have it. Go get some more sleep. Post questions to comments. See you next week. Go Get It!

Workout of the Day 01/28/10

2010-01-28T16:11:00.002-06:00

Don't have much equipment try this workout, all you need is a barbell. It's a guaranteed good sweat. If you have bad form take a rest otherwise you risk injury. Push yourself or get a few partners to join you and battle it out. Post your times on the blog.

750 REP BARBELL WORKOUT

- Complete 50 reps of each exercise before moving on to the next

- Goal is to finish as fast as possible with proper form

1) Push Press

2) Squats

3) B/O Rows

4) Alt Forward Lunges (25/leg)

5) High Pulls

6) Side Lunge (25/leg)

7) Supine Chest Press

8) Supine Skullcrushers

9) Deadlifts

10) SA Side Bends (25/side)

11) Front Raise

12) Alt Step Back Lunges (25/leg)

13) Sit-ups

14) Floor Sweepers (25/side)

15) Bicep Curls

8 Step Plan: Goal #4

2010-01-25T09:32:00.010-06:00

So here we are already at the halfway point of the 8 Step Plan. Remember only keep moving on each week if you have completed the other goals and are staying consistent with them. If you haven't, stick with it, make it a habit, and then move on to the next one. The previous 3 Goals have all been more diet related, which are often the hardest changes to make, but it's still only part of the puzzle. The other important part is exercise of course so without further ado here is the first exercise goal of the 8 Step Plan.

Goal #4: Perform Strength Circuit 2x/week

Strength Circuit:

1. Barbell Back Squat

2. DB Bench Press

3. DB Step Ups

4. Chin Ups

5. Walking Lunges

6. Push Press

7. V-Sit Ups

Perform each exercise for 30 sec. Complete as many reps as you can in that time while keeping proper form. Rest 30 sec. then move onto the next exercise. Use a weight that is challenging. Complete the whole circuit 3 times through. *NOTE: Focus Fitness does not believe in putting any person under weight until they can efficiently move their own body weight. If you cannot perform a proper squat or push up with just your body weight DO NOT get under a loaded bar. Take the time to learn proper alignment and mechanics and then add weight.

Why Do It?- There are countless benefits to strength circuits, here are a few:

- increase lean tissue (muscle), which in turn elevates metabolism

- burns more calories both during and post workout as opposed to "steady state cardio"

- increase bone density

- for many more benefits and a more detailed look at circuit training visit our blog archive and

read the articles "A Closer Look At Circuit Training Part 1 and 2."

How To Do It- All you need is a little bit of space, a bar, and some

dumbells so if you don't have a gym membership don't sweat it.

- it is very important to do everything correctly so if you are unsure how to perform any of the

exercises feel free to contact me at the gym @ 488-6611 and as usual drop any

concerns, questions, or anything else to comments. See you next week. Go Get It!

Team Event Circuit for "Believe In The Goal Foundation"

2010-01-19T14:19:00.002-06:00

Alright guys here's the events for the team circuit we will be having for are "Believe In The Goal Fundraiser Event" in early April 2010.

TEAM EVENT CIRCUIT

1) Sled push/pull (66lbs)

2) Burpee Chin Ups

3) Tire Flips

4) MB Get Ups (10lb ball)

5) Box Jumps (2 foot box)

6) Zig Zag 6 cone shuffle pattern

7) Snake 2 foot hurdle hops (9 total hurdles)

- Particiants will be at each station for a total of 5 minutes. There will be a 1 minute rest between stations. One partner works while the other rests so there is only one person going at a time. Total reps will be counted by adding the total you performed together.

- During the day of the event teams will consist of 4 participants teamed up in partners. There will be two stations of each exercise set up to accomodate this. Total reps will be counted by adding all four participants reps together. The goal is to perform as many reps as possible in your team of 4. There will be volunteers on the day of the event there counting your every rep so you can just focus on task at hand.

- Train hard and good luck to all.

Workout of the Day 01/18/10

2010-01-18T14:25:00.002-06:00

Here's a great workout for you to try with a small group or team. It's short, challenging, and it keeps your heart rate up.

GROUP CIRCUIT RHIETS (REPEATED HIGH INTENSITY ENDURANCE TEST)

1) Clap Push ups 10 X (modified regular push-ups)

2) Box Jumps 10 X

3) Lateral Leap Jumps 12X

4) Mountain Climbers 25 X

5) MB Twists 20 X (10/side)

6) Dips 12 X

7) Sled Push/Pull in Plank 12 X (6/arm)

8) Flying Burpees (one length)

19) Sit & Reach 10 X (5/side)

- Repeat the same exercise for the given amount of reps every 30 seconds for 3 minutes (Total of six sets)

- Rest time is whatever time you have left over after completing the given amount of reps in the 30 second time period

- To modify the workout change the reps if to easy or to hard

- Good luck to you all

8 Step Plan: Goal #3

2010-01-18T06:00:00.002-06:00

Congrats on coming back for goal number 3. This means that you are now properly hydrating yourself and eating your vegetables. Sounds like two small details, but they make a huge difference so keep up the good work. Now moving on to the third goal of the 8 Step Plan.

Goal #3: NO FAST FOOD

Why Do It?- Here are some negative aspects of fast food:

- high in sodium (salt)

- high in calories

- high in refined sugar

- high in unhealthy fats (saturated and hydrogenated)

- high in oxidized fats

- low in dietary fiber

Here are some of the health conditions that are linked to these negative aspects:

- hypertension (high blood pressure)

- diabetes (Type II)

- high cholesterol

- heart disease

- obesity

- many types of cancer

How To Do It- Most of it will come down to good old fashion will power, but here are a few tips to help:

- Verbally commit to it, tell people that are around you on a regular basis that it is your goal

- Be accountable to yourself, at the end of the day be honest and hold yourself accountable, if you don't no one will

- Keep healthy foods readily available, cut up vegetables and fresh fruit and have them in the fridge and ready to go. Most people eat "bad" because it's convenient, so make healthy foods more convenient to you by always having them around.

- Make it a habit. Eating "bad" can be unlearned just like it was learned and eating healthy can be learned. At first it will be hard, but the longer you go the easier it will become.

- Make the change gradually. Just like how this 8 Step Plan makes small changes that add up to a big difference, if you are someone who eats fast food five times a week then quitting cold turkey may be very difficult. If this is the case try cutting back to three times a week, then once a week, then none.

I have noticed that usually at this time I wish you good luck and tell you I'll see you next week. This week I would like to make a change. Lets get rid of good luck because really luck has nothing to do with it. It has to do with courage, hard work, commitment, and self respect. If you have all these things, and everybody does they just need to use them, then who needs luck. These changes are going to happen and you are going to reach your goals because you are going to make them happen. So instead of good luck lets say Go Get It!

I will see you next Monday! As usual any questions, concerns, progress updates, or anything at all can be posted on comments or e-mail me at ajzeglen@gmail.com.

Workout of the Day 01/12/10

2010-01-12T16:01:00.002-06:00

Get your sweat on try this workout did it with are lunch group today. The goal is to finish the workout as fast as possible only resting when necessary. You must finish all the reps or distance before moving on to the next station or exercise. Good luck post your times and compare yourself to others.

WORKOUT

1) Box Jumps 20 X

2) Run 0.4m

3) Burpee Chin-ups 20 X

4) Run 0.4m

5) Tire Flips 20 X

6) Run 0.4m

7) Ab bench crunch with MB toss 20 X

8) Run 0.4m

9) SA Sled Rows in Plank 20 X

10) Run 0.4m

11) O/H MB Walking Lunges 20 X

12) Run 0.4m

8 Step Plan: Goal #2

2010-01-11T09:02:00.013-06:00

So hopefully you have been successful with the first goal of the 8 step plan which was to drink 3 litres of water per day. If you haven't been, stick with it and get that goal completed before moving on to the next one. Don't worry you won't fall behind. You want to make drinking 3 litres of water per day automatic. Remember we want to successfully make multiple small changes over time instead of one giant change that we can't maintain. So that being said once you have made drinking enough water a habit here is the second goal.

Goal #2- Eat 1 cup of vegetables with every meal

Why do it?- Vegetables contain many vitamins and minerals that are antioxidants which aid in everything from fighting stress, to maintaining healthy eye sight, to reducing the risk of certain types of cancer

- Most vegetables are high in fiber which helps the body's digestive system function properly which in turn leads to healthy weight loss

- The high fiber found in vegetables will also make the body feel satiated (full longer), meaning you are less likely to snack constantly between meals

- Alot of vegetables have a high water, low sugar content making them fat free and low in calories

- Almost all vegetables are alkalines as opposed to acids (meats, grains). Keeping your body's PH balance at neutral or base alkaline will aid in your body's ability to lose fat. *NOTE- this does not mean that you should not eat protein and carbohydrates. It just means that you should eat vegetables with them.

How to do it- Here are a few tips to help you out, along with a list of good choices to get you started: -Next time you go grocery shopping load up on the veggies, in general they have a long shelf life and you can even buy them frozen which is a great choice because they will not lose their nutrients over time

- Prepare the night or the week before. Cut up your favourite vegetables and keep them in bags or containers in the fridge so they are ready to go for the next day or week.

- Throw some of your favourite vegetables together and mix with low fat salad dressing (think pasta salad minus the pasta).

-Here is a list of some vegetables that are either high fiber, high alkaline, or both:

-broccoli

-carrots

-cucumber

-peas

-mushrooms

-peppers (red, yellow, orange, green)

-spinach

-lettuce

-cabbage

-eggplant

Give this a shot for the next week and remember to still maintain your water intake. Good luck! Post any questions, comments, or motivation for others to comments. See you next Monday!

Workout of the Day 01/08/10

2010-01-08T14:25:00.002-06:00

Killer Cardio

Complete the following exercises for the prescribed amount of reps in any order you choose as fast as you can (keep good form!)

Bike x 3 miles (medium resistance)

Row x 2000 m (hard resistance)

Sled Shuttle x 10 (88 lbs. on sled, 1 shuttle=15 yard sled push, 15 yard sprint, 15 yard sprint)

Burpees x 30

Sit Ups x 100

Skipping x 500

Mountain Climbers x 100

Box Jumps x 100 (24 inch box)

Good Luck! Post times to comments.

New Years 8 Step Plan To A Healthier You

2010-01-04T10:25:00.015-06:00

Welcome to 2010 and the first day of the New Years 8 Step Plan to a Healthier You! Every New Year many people make the resolution to lose weight, get in shape, eat healthier and so on. Lets be honest, for most people this lasts a couple of days to a couple of weeks at best and then they fall off the wagon. The main reason for this is most people find it to be too much of a drastic change to their lifestyle. They go from one end of the spectrum to the other overnight and find it overwhelming, discouraging and hard to maintain. The fact is that making overnight resolutions will not work and they are not an effective way of getting things done. But, with attainable goals, a good plan and some hard work anything is possible. This is an 8 week challenge that will provide you with the plan, the hard work is up to you, and in the end the goals will become reality. How it works is every Monday for the next 8 weeks you will be given a goal for that week to complete for the next Monday. The goals will be reasonable, attainable pieces to the fitness puzzle that when put all together at the end of the 8 weeks will make for a healthier you. So lets get started.

Goal #1- Drink 3 litres of water per day

Why do it?- There are countless benefits to being properly hydrated here are some:

-increased energy

-water is nature's greatest anti-oxidant

-increased mental alertness and clarity

-lubrication of joints

-proper transportation of vitamins, minerals, and nutrients to your body's cells

-helps control body weight

-improves digestion

-aids in strength and flexibility

-slows aging process and makes skin look and feel younger

-decreases chances of developing diseases such as breast, bladder, and colon cancer

How to do it- Here are some tips to help you reach your first goal:

-buy a water bottle to carry around with you while at home or work. You will drink more water if it's always readily available to you.

-add some lemon to your water for a little bit of flavour. Lemon is also an anti-oxidant and the flavour will help your body absorb the water and hydrate faster.

-start every day by drinking a tall glass of water as soon as you wake up. This will help kick start your body's systems including your metabolism.

-drink a tall glass of water with every meal. This will help aid in digestion and keep you from drinking high calorie drinks while you eat.

* the 3 litres of water per day goal does not include water consumption for exercise. If you are already participating in an exercise program drink 1 cup of water for every 15 min. of exercise. If you are not yet participating in an exercise program don't worry, be patient, follow these 8 steps and we will get you there.

Good Luck! Post any questions, concerns, or motivation to comments. Work hard and see you next Monday.

Workout of the Day 01/01/10

2010-01-01T09:41:00.003-06:00

Hope everyone had a great Christmas and New Years. Here is an appropriate workout for you to start off 2010 with a bang and sweat out all that booze.

The Hangover

100 Burpees
125 DB Swings (40 lbs. db)
150 Box Jumps (24 inch box)

*Complete the workout in the exact order listed, finishing all the reps of one exercise before moving onto the other. Good luck! Post times to comments.

12 Days of Fitness Christmas

2009-12-25T09:00:00.001-06:00

Didn't get what you wanted from Santa this morning? That's okay I have just want you want, a butt kicking workout! Don't worry if you didn't get me anything, this one is on the house.

Day 1: Sled Push 20 yards (90lbs.)
Day 2: Bear Crawl/Crab Walk Shuttle (10 yard bear crawl there 10 yard crab walk back=1)
Day 3: Flying Burpees
Day 4: V-Sit Ups with SB (ball starts in hands, goes to feet, back to hands=1 rep)
Day 5: BB Back Squats (135 lbs.)
Day 6: Clap Push Ups
Day 7: Supine Ring Rows
Day 8: Box Jumps (30 inch box)
Day 9: Thrusters (90 lbs.)
Day 10: Walking Lunges (25 lbs. db's, reps are per/leg)
Day 11: DB Swings (40 lbs.)
Day 12: Burpee Tuck Jumps

Starting at Day 1 work your way through the exercises in order. The number of the day corresponds to the number of reps you perform for each exercise. Example: Day 8 you perform 8 box jumps. Now here's the catch the workout follows the same format as the Christmas song so every time you get to a new day you have to count back down to 1 again before going to the next day. Example: you perform 1 sled push for Day 1, go to Day 2 and perform 2 bear crawl/crab walk shuttles, now before going to Day 3 you must perform the sled push again then go to Day 3 and do your flying burpees, bear crawl/crab walk shuttle, sled push, then on to Day 4. If you get lost just remember how the song goes and you will be fine. Anything under 45 min. is a pretty good time to complete the workout. Give it a try and post your results to comments. Good luck and from everyone at Focus Fitness, Merry Christmas!

Workout of the Day 12/24/09

2009-12-24T09:21:00.002-06:00

Here's a workout for all you farm boys or anyone who has access to a tire and a sledge hammer that's all you need. So get yourself pumped up put your favourite song list on and give this a go. Good luck!

TIRE WORKOUT CHALLENGE

1) Tire Flips

2) Burpee w Tire Jumps

3) Tire Jump Throughs

4) Tire Sledge Swings (per/arm)

5) Push-ups (option for advanced add in clap)

6) Lateral 2 foot tire hops

7) Hip Lifts feet on tire (under control)

8) Tire Step-ups

9) Ab Bridge w alt. arm raise (feet on tire)

10) Split Squats

- Reps 10 for Starter

- Reps 15 For Advanced

- Start with 3 Rounds as your fitness level improves work your way up to 4 or 5

rounds

- Time each round (Take a short 2-min rest b/t rounds to recover)

- Try and complete list of exercises in order as fast as possible with proper form

- I did three rounds my times were 8:01, 8:12, 8:18

No Guilt Holiday Dessert Recipe - Chocolate Hazelnut Bites

2009-12-24T07:14:00.007-06:00

Hi Everyone,

Here is a great, healthy dessert to try over the holidays from our friend Dr. John Berardi at Precision Nutrition. This is a great Anytime snack. Test it out and let us know what you think of it.

Chocolate Hazelnut Bites
Prep time 80 minutes

Ingredients
2/3 cup hazelnuts, roasted
4 omega-3 eggs
3/4 cup Splenda
1 tsp espesso coffee powder
5 scoops chocolate protein powder
2/3 cup pecan meal
2/3 cup crushed walnuts
2/3 cup unsalted peanuts, crushed

Cooking Instructions:
Preheat oven to 350 degrees F. On a baking sheet, spread hazelnuts and roast them in the oven for 6 to 8 minutes. When finished, pull hazelnuts out of the oven and place onto a towel. Put 8 of the hazelnuts aside for later. Next, use the towel to rub the skin off all but the 8 hazelnuts you put aside.

With an electric mixer, mix together the omega-3 eggs, Splenda, and espresso coffee powder. Next, add protein powder, one scoop at a time, mixing thoroughly. Finally, add the de-skinned hazelnuts (leaving the 8 full hazelnuts aside), pecan meal, crushed walnuts and peanuts. Mix well. The mixture should become thick and dough like.

With wet hands, separate the mixture into 8 equal portions. For each portion, place one of the 8 hazelnuts set aside earlier into the centre of the portion, rolling the portion into a small round shape until it completely covers the hazelnut in the centre. Place each bite-sized shape onto a baking sheet lined with parchment paper. Place the sheet into the oven for 10 minutes. When complete, pull from the oven and allow to cool. These can be eaten warm, or stored in an air-tight container in the fridge and served cool later.

Makes 8 servings.

Nutrition Information (per serving)
Calories 394 kcal
Protein 22g
Carbohydrate 9g
Fat 30g
Saturated 3.1g
Monounsat 15.8g
Polyunsat 11.2g

For more information on the Precision Nutrition program feel free to contact us @ info@focusfitness.ca or by phone (204)488-6611 or go directly to www.precisionnutrition.com.

Hope you enjoy the dessert. Train smart, train hard and fuel your body with quality nutrition.

From all of us here at Focus Fitness we wish you and yours a very Merry Christmas.

Jeff

Exercise Of the Day- Burpee Chin Up

2009-12-22T07:36:00.006-06:00

The Burpee Chin Up is an exercise that combines a push up, explosive jump, and a chin up. This whole body movement is an excellent exercise that can be placed in a program in various stages depending on what you want your athlete to develop in that particular stage of his or her program. In the early stages of a program one can perform a higher number of repetitions and thus a conditioning effect is the outcome of enduring numerous repetitions of this wonderful exercise. If an over abundance of repetitions is not your thing and you are looking to build some explosiveness into your work out regimen, then lower repetitions with more power and quickness can be performed. This exercise is great for working the larger muscles in the chest, back, and the legs. Also with any exercise the synergy of applying a tight abdomen will help the athlete perform a proper push up and chin up! I hope that if you have not performed this exercise before you will give it a try, if you feel it is too advanced for you try using a bosu ball to jump off of. As I finish my blog I would like to say the burpee chin up is like walking along your favorite beach, while the warm wind is blowing through your hair and the sun is shining in your face!

A Closer Look at Circuit Training Part 2

2009-12-21T09:18:00.015-06:00

Last week I provided an introduction to circuit training and discussed why it was effective and some of the benefits one can gain from this style of training. To dig a little deeper into how circuit training works lets take a look at a standard circuit workout that you would find here at Focus Fitness and discuss how it is put together and why it works.

Focus Fitness Sample Circuit:

1. Clap Push Ups

2. Supine Ring Rows

3. Box Jumps

4. Push Press

5. V-Sit Ups

6. Burpees

7. Tire Flips

8. DB Row, Rotate, Press

9. Seated MedBall Russian Twist

Work 30 sec./Rest 30 sec. Complete 3 total rounds of circuit with 1 min. rest between rounds.

The first factor that makes this circuit effective is that it is comprised of almost all compound movements. As mentioned in last weeks article the term compound movement means that there are multiple muscle groups working together to perform the movement which, also includes multiple joints being involved through either rotation, flexsion or extension. Compound movements are great because they elevate the heart rate to a higher degree than an isolation movement because the heart has to work harder to pump out oxygenated blood to multiple muscle groups to make them contract as opposed to just one. Now even though these exercises are compound movements they still have a primary mover. For example the primary mover for clap push ups is the pectoralis major (chest). The secondary movers are the anterior deltoid (front of shoulder) and the triceps (back of arm). So if you notice in the circuit above there are never two exercises back to back with the same primary mover. This is done on purpose to maximize the effectiveness of the circuit. Remember the main benefit of circuit training is that we can achieve both strength and cardiovascular gains in the same workout. We want to keep moving to keep our heart rate elevated, but we still also want to be able to apply a great amount of force while lifting. We achieve these two goals by performing compound exercises separated by very short rest intervals (only 30 sec.) and by alternating the primary mover every exercise. The total time it takes to complete all three rounds of the circuit is 30 min. including rest periods. This keeps the total time that your muscle is under load to a very acceptable amount so your body will be releasing testosterone throughout the workout aiding in the process of building muscle tissue. The intensity of the movements performed over the 30 min. workout will turn your body into a calorie burning furnace. In fact come back next Monday to see exactly how many calories are burned performing this circuit as opposed to 30 min. of traditional cardio. Come try one of our circuit training classes, your first session is on us. For women click here. For men/co-ed click here.

Workout of the Day 12/16/09

2009-12-16T18:15:00.003-06:00

Upper Body Srength and Arms (for Glenn)

A1 BB Bench Press 4x5

A2 Wide Grip Pull Ups 4x5

B1 Incline DB Press 4x5

B2 Bent Over BB Row 4x5

C1 Push Press 4x5

C2 V-Sit Ups 4x15

D1 21's 3x21 (7,7,7)

D2 Tricep Rope Pressdowns 3x20

D3 DB Isometric Curls 3x20 (5,5,5,5)

D4 Narrow Push Ups 3x20

A Closer Look at Circuit Training Part 1

2009-12-14T06:00:00.002-06:00

With Christmas holidays around the corner and the New Year fast approaching many people will be pouring into gyms as part of a resolution or as a guilty reflex to eating all that holiday food. As a trainer I am often asked the question,"What is the best thing for me to do to lose weight?" Now this is a pretty general question that could have a variety of different answers depending on the person in question. But first thing is first, lets get you moving, and while I have you moving lets make this movement functional so it will carry over to either your sport or to your everyday activites. Now I know your schedule is full with work, school, practice, kids and many other things so lets get you in and out of the gym in under an hour with more physical and mental benefits than you have been getting from your monotenous marathon workout sessions. Sound interesting? Than circuit training might be right for you.
Is It A Fad?
Circuit training has gained much popularity lately in the form of bootcamps and exercise videos and while there are many gimmicky presentations put together with cheesy infomercials and ads with people in army fatigues the basis of circuit training is a very effective way to meet your fitness goals. So lets strip away all the fancy packaging and get down to the bare bones of circuit training and why it is effective.
Benefits of Circuit Training
The main benefit of circuit training is that you receive the benefits of both strength and cardiovascular training all in one workout. Lots of people are obssessed with strictly performing cardio for the purpose of losing weight. The truth is strength training is just as important for weight loss as cardio is. Your body's metabolism is directly linked to the amount of lean tissue (muscle) that your body has. The more muscle tissue the faster your metabolism, meaning that you are burning more calories around the clock, even when you are sleeping. However, this is not to discredit cardio. It is equally important in the quest for weight loss and there is plenty of it found in circuit training. Circuits are designed with many compound or multi-joint movements, meaning that multiple muscle groups are working together. Combine these exercises with either short, timed rest periods or no rest at all and this constant movement keeps the heart rate elevated, often times to a much higher level than traditional cardio because the intensity of the movements are far greater. That intensity level leads to the next benefit of circuit training which is duration or time. A great thing about circuits is you can get in more work in half the amount of time due to the fact that the intensity of the work is very high. While this is very accommodating to many peoples schedules, there is also a bigger reason why the shorter duration of the circuit is important. As you exercise your body will release testosterone which aids in the ability to build muscle tissue. If the duration of your workout lasts too long your body will start to release cortisol which will acutally break down muscle tissue and inhibit your goal of adding lean tissue to your body which as mentioned before increases your metabolism. The constant variety of the exercises found in a circuit format has also been found to stimulate the mind during exercise so your workouts do not drag, making them more enjoyable. Stay tuned for next Monday when I discuss more benefits of circuit training, go over some sample workouts and directly compare the amount of calories burned during a circuit to some more traditional forms of cardio. Think you might be interested in circuit training? For women click here, for men/co-ed click here.

The Dirty 30's

2009-12-12T19:07:00.003-06:00

Ok... Here's what I was up to today.. Ran a skills day for 40 kids from across B.C at gm place early this morning, then had a couple of the Nuck players on the ice for a quick pre practice skills session. After all the players leave I played a little hockey for about an hour and a half with all the other trainers, couple of the owners, the Gm's and staff.

So now for the good stuff, the workout of the day that I call the Dirty 30

This one was a bit of a grinder...

1.) Full Clean to front squat, (butt to heels) 70% body weight (115 lbs for me)

2.) Burpee to pull ups

3.) Bench press (95% body weight) (160 lbs for me)

4.) Db snatch @ 40 lbs (15 per side)

5.) Split squats (15 side) 70% body weight (me 115)

6.) 1/2 curl to shoulder press @ 20 lbs

7.) Mb Get ups @ 10 lbs

8.) Trx supine pull ups feet on ball

9.) V sit ups

10.) Jump squats

Ok so complete 30 reps of each exercise before moving on.

Complete as fast as possible.

my time was 38.12 Don't think that is a great time, did right after hour and half of skating so not an excuse just the way it is..

Anyways found this one really tough..

Good luck and train hard

Glenn

Workout of the Day 12/11/09

2009-12-11T08:42:00.002-06:00

Lower Body Strength

Cleans (full) 4x4

Pistol Squats 4x8/leg

Deadlifts 4x5

Heavy Sled Push 4x15m (go really heavy!)

MB Get Ups 3x10

MB Torso Rotation Wall Throws 3x10/side

Workout of the Day Vancouver Style

2009-12-08T18:57:00.002-06:00

Hello Everyone, just tackled another tough workout...... If your looking for a good sweat give it a try......

The goal is to complete all reps of each exercise before moving on.. Do as fast as possible as you are trying to finish as fast as you can and don't skip any reps. If you want to get fit push it to the limits...

1.) Deadlifts x 20 reps @ 185 lbs (use an appropriate load, should be heavy for you)

2.) Treadmill run .40 / mile as fast as can 0 incline

3.) Db swings x 20 @ 55 lbs

4.) Treadmill run .40 / mile

5.) Over Head Squats x 20 @ 65 lbs (these were killers, tough on the flexibility)

6.) run .40 / mile

7.) Burpees x 20 (complete with full jumps)

8.) run .40 / mile

9.) Pull Ups x 20

10.) run . 40 / mile

11.) Db full squat to cleans to front squat x 20 @ 35 lbs (db in each hand)

12.) run .40 / mile

Volume completed:

120 reps

2.4 miles ran

my time completed was 36:50

go get it.

Workout of the Day 12/08/09

2009-12-08T07:37:00.003-06:00

A1 Squats x8

A2 Depth Jumps x5 (step off 18 inch box)

A3 Treadmill Sprints x30 sec. @ 8% incline

B1 Alternating DB Lunges x6/leg

B2 Alternating Jumping Lunges x8/leg

B3 Treadmill Sprints x30 sec. @ 10% incline

C1 Cable Torso Rotation x10/side

C2 Front Plank with Arm Raise x10/arm

C3 Sit Ups x15

Starting with circuit "A" work through the circuits a total of 4 times before moving to the next circuit. The weight for the squats and alternating DB lunges should be heavy and the speed on the treadmill sprints should be as fast as possible.

Workout of the Day 12/07/09

2009-12-07T11:17:00.001-06:00

The Motley Crue

*Throw in your favourite Crue c.d. and turn it up as loud as it goes.(we suggest Greatest Hits)

1. Box Jumps (30 inch box)

2. Explosive Push Ups

3. Supine Ring Rows

4. Kettle Bell Swings (55 lbs. KB)

5. Sit Ups

6. Push Press (95 lbs.)

7. Dumbell Walking Lunges (35 lbs. DB's)

8. Wall Ball (20 lbs. MB)

9. Supermans

10. Burpees

Complete 35 reps at each exercise before moving to the next one. On the walking lunges perform 16 reps per leg. See how fast you can get it done and post times to comments. Anything under 25 min. is good and under 20 min. is a great time. Good Luck!

Welcome

2009-12-05T12:40:00.001-06:00

Welcome to the Focus Fitness blog. The idea is to create an interactive environment for people to learn more about our facility, programs, events and most importantly our trainers. Daily workouts, healthy recipes, interviews with leading fitness professionals, instructional videos, and articles on anything fitness related are just some of the many features you will find. Comments, opinions, and ideas for topics that you would like to learn more about are always welcome. Enjoy!