I hope you are enjoying the weekend!
It is the Labour Day Weekend here, so we are going to be enjoying the nice weather and hopefully some warm temps!
On another note..A good way to enjoy the sun and your family and get some cardio in, is to enjoy a family hike or go to the swimming pool.
Cardio doesn't always have to be running or intensive, you just need to get your heart rate up. So pick something you enjoy doing and increase the tempo a bit and you have yourself cardio!
Arran
Sunday, August 31, 2008
Friday, August 29, 2008
If you have submitted a registration for bootcamp and have not heard back. Don't worry any longer, we are having a tech issue, but it is being resolved!
Please visit www.NewImageBootcamp.com to sign up for fitness bootcamps!
PS...Don't forget our bootcamps are 3 months for $125+gst per month!
Arran
Please visit www.NewImageBootcamp.com to sign up for fitness bootcamps!
PS...Don't forget our bootcamps are 3 months for $125+gst per month!
Arran
Wednesday, August 20, 2008
Workout for the day!
20 secs Pushups
20 secs Situps
20 secs Squats
10 Pushups, 10 Situps, 10 Squats,
9 Pushups, 9 Situps, 9 Squats
Repeat until you get down to
1 Pushup, 1 Situps, 1 Squat
It will take about 5-10mins
Good luck and if you have energy left go for a 10-30min run!
Arran.
www.NewImageBootcamp.com
20 secs Pushups
20 secs Situps
20 secs Squats
10 Pushups, 10 Situps, 10 Squats,
9 Pushups, 9 Situps, 9 Squats
Repeat until you get down to
1 Pushup, 1 Situps, 1 Squat
It will take about 5-10mins
Good luck and if you have energy left go for a 10-30min run!
Arran.
www.NewImageBootcamp.com
19.30
19.30
That was the time it took Usain Bolt to run the 200 meters!
This time is just awesome! He bet the record by 2tenths of a second.
Most sprinters are not much taller then 6ft and Usain is 6'5
Trainers will start looking at athletes that are taller to come into sprinting as before taller athletes did high jump and long jump etc...
Think about how this relates to life.
We are always put into a certain mold. We are conditioned at an early age to believe certain myths as “truths”.
If your parents were overweight, you will be overweight.
You should just look for a job with good benefits to be “secure”.
Listen to your voice deep down in your soul.
NEVER let anyone tell you what you can or cannot do.
There really are no limits.
Train hard and eat healthy!
That was the time it took Usain Bolt to run the 200 meters!
This time is just awesome! He bet the record by 2tenths of a second.
Most sprinters are not much taller then 6ft and Usain is 6'5
Trainers will start looking at athletes that are taller to come into sprinting as before taller athletes did high jump and long jump etc...
Think about how this relates to life.
We are always put into a certain mold. We are conditioned at an early age to believe certain myths as “truths”.
If your parents were overweight, you will be overweight.
You should just look for a job with good benefits to be “secure”.
Listen to your voice deep down in your soul.
NEVER let anyone tell you what you can or cannot do.
There really are no limits.
Train hard and eat healthy!
Friday, August 15, 2008
*To lose weight, 500 calories are subtracted per day for each pound you want to lose every week. To gain weight, 500 calories are added per day for each pound you want to gain every week. However, total calorie levels <> 2 pounds per week is also not recommended.
For a more balanced approach to a 1 pound per week weight loss, increase your activity. Decrease calorie intake by 250 calories per day and exercising to expend (use up) the other 250 calories. This approach prevents a decrease in your metabolic rate and promotes increased lean muscle mass.
For a more balanced approach to a 1 pound per week weight loss, increase your activity. Decrease calorie intake by 250 calories per day and exercising to expend (use up) the other 250 calories. This approach prevents a decrease in your metabolic rate and promotes increased lean muscle mass.
Easiest way to figure out how many calories you need a day!
Bodyweight x 11!
150lbs person = 1650cal
So multipy your bodyweight by 11 and that will give you a good guildline!
Health Canada recommends a diet of NO LESS than 1200cal per day!
There are many in depth calculations for this, however I wanted to provide an easy alternative for you!
Bodyweight x 11!
150lbs person = 1650cal
So multipy your bodyweight by 11 and that will give you a good guildline!
Health Canada recommends a diet of NO LESS than 1200cal per day!
There are many in depth calculations for this, however I wanted to provide an easy alternative for you!
Tuesday, August 12, 2008
Classic Burgers with Red Onion and Horseradish
This recipe serves: 4
Preparation time : 10 minutes
Cooking time : 10 minutes
Ingredients
1 tablespoon horseradish
1/2 teaspoon Worcestershire sauce
1/2 cup fat free mayonnaise
salt to taste
freshly ground black pepper
1 pound lean ground beef sirloin
1 red onion, sliced
4 onion rolls
Cooking Instructions
1. In a small bowl, combine the horseradish, Worcestershire sauce and mayonnaise. Season to taste with salt and pepper.(This can be made in advance and stored in the refrigerator for up to 3 days.)
2. Preheat the grill to medium-high.
3. Shape the ground sirloin into 4 patties, about 1/2-inch thick. Season the patties with salt and pepper.
4. Grill the patties on both sides until the burgers are just cooked through, about 5 minutes per side.
5. Toast the onion rolls on the grill.
6. Serve the burgers with sliced red onion and horseradish sauce on the toasted onion rolls.
Nutrition Facts
Serving Size 1 burger
Amount Per Serving
Calories 363
Protein 32 g
Total Carbohydrate 34 g
Dietary Fiber 2 g
Soluble Fiber 0 g
Insoluble Fiber 0 g
Sugar 5 g
Total Fat 10 g
Saturated Fat 4 g
Monounsaturated Fat 3 g
This recipe serves: 4
Preparation time : 10 minutes
Cooking time : 10 minutes
Ingredients
1 tablespoon horseradish
1/2 teaspoon Worcestershire sauce
1/2 cup fat free mayonnaise
salt to taste
freshly ground black pepper
1 pound lean ground beef sirloin
1 red onion, sliced
4 onion rolls
Cooking Instructions
1. In a small bowl, combine the horseradish, Worcestershire sauce and mayonnaise. Season to taste with salt and pepper.(This can be made in advance and stored in the refrigerator for up to 3 days.)
2. Preheat the grill to medium-high.
3. Shape the ground sirloin into 4 patties, about 1/2-inch thick. Season the patties with salt and pepper.
4. Grill the patties on both sides until the burgers are just cooked through, about 5 minutes per side.
5. Toast the onion rolls on the grill.
6. Serve the burgers with sliced red onion and horseradish sauce on the toasted onion rolls.
Nutrition Facts
Serving Size 1 burger
Amount Per Serving
Calories 363
Protein 32 g
Total Carbohydrate 34 g
Dietary Fiber 2 g
Soluble Fiber 0 g
Insoluble Fiber 0 g
Sugar 5 g
Total Fat 10 g
Saturated Fat 4 g
Monounsaturated Fat 3 g
Wednesday, August 6, 2008
Mexico was fun!
It was hot and warm but it was great to enjoy the heat and every now and then the air conditioning!!
A great way to get in a workout when you are away is, do a run along the beach and at the end jump in the water. You can do lunges and squats and pushups on the beach.
Go in the water and do interval swimming! Swim hard for 30 secs, slow down for 30 secs and repeat.
It is hard to stay on track with your food intake during summer when there are bbq's and snacks and all kinds of unhealthy food kicking around.
Make sure to eat every 2-3 hours and pack lots of healthy snacks. Organic jerky, nuts, seeds, dried fruit, etc..
I will have another video demo for you with a workout routine shortly and I am working on my ebook so stay tuned!
Arran
It was hot and warm but it was great to enjoy the heat and every now and then the air conditioning!!
A great way to get in a workout when you are away is, do a run along the beach and at the end jump in the water. You can do lunges and squats and pushups on the beach.
Go in the water and do interval swimming! Swim hard for 30 secs, slow down for 30 secs and repeat.
It is hard to stay on track with your food intake during summer when there are bbq's and snacks and all kinds of unhealthy food kicking around.
Make sure to eat every 2-3 hours and pack lots of healthy snacks. Organic jerky, nuts, seeds, dried fruit, etc..
I will have another video demo for you with a workout routine shortly and I am working on my ebook so stay tuned!
Arran
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