Health and Fitness

The global epidemic of obesity continues to be a major concern.  In the US, obesity is the most common cause of increased morbidity and mortality, due to the health complications it is associated with.  New research shows that 25% of adults in America are clinically obese, which reveals a 50% increase compared to 20 years ago.  Further, almost half of [...]

If you have ever stepped foot into a gym, chances are you’ve heard it, if not said it, before: “No Pain, No Gain”.  While there is some truth in this statement, it is so widely and frequently used without any thought, that thousands of individuals suffer unnecessary and avoidable pain and risk injury on a daily basis. To avoid injury [...]

Key Term:  Hypertrophy Hypertrophy is defined as the increase in the cross-sectional area of muscle, due to an increase in the size and number of myofibrils (bundled together to form muscle fibers) and is related to high load, low volume training (CPTN Manual, 2005). 1.  Push Each Set to Fatigue For hypertrophic adaptations to occur, your muscles must be put [...]

The snow is gone and the sun is finally shining!  It’s time to kick your trimming and sculpting program into high gear and get that stomach tight and toned for the summer season.  Below you will find the basic guidelines to sculpting that perfect midsection. Diet Whether you’re working towards a bulging body-builder’s six-pack or a sexy, toned tummy, you [...]

Let’s face it, some routines can get pretty stale, pretty fast.  Many of us have experienced the boredom and monotony of trudging through the same program for months on end.  Before you let your regular trips to the gym slip due to lack of interest, look to mix things up a bit.  Not only is this important to keep your [...]

Make 2008 the year that you hold firm to your fitness resolutions!  Here are five simple techniques to increase your adherence to a healthier, more fulfilling life through physical activity. Baby Steps Avoid becoming overwhelmed, disheartened, or potentially injured by embarking on an over-ambitious workout regimen.  Balance is the key; allow your body to gradually adjust to this new way [...]

The glycemic index (GI) is a scale (ranging 0-100) that measures the impact of particular carbohydrates on your blood glucose level (within two to three hours after consumption).  In other words, it describes the rate at which the carbohydrates you eat are converted to glucose and enter the bloodstream.  Note: Fats and proteins generally do not cause significant fluctuations in [...]

Relax your mind Reduce muscle tension Help coordination by allowing for less restricted movements Increase range of motion PREVENT INJURIES (better resistance to stress) Promote circulation (always a good thing!!) It just feels good! You can stretch anywhere at anytime…no excuse to put it off.  Even if you are limited by injuries, you can still stretch within your limits and [...]

The term “muscle imbalance” is generally used in reference to opposing muscles controlling the movement at a particular joint.  For our purposes, I will discuss muscular imbalances in the context of the same muscle on opposing sides of the body.   Most of us experience some form of muscular imbalance, whether it be related strength and/or size.  It is hard [...]

According to the Canadian Diabetes Association, over 2 MILLION Canadians have diabetes and it has now become a leading cause of premature death!  Diabetes is a chronic endocrine disorder defined by the inability of the body to produce or properly utilize insulin.  Insulin is a hormone involved in energy regulation in the body (fuel uptake based on energy demand).  It [...]