Fitness, Nutrition, Wellness and Health

Components Of Fitness

2010-03-26T21:11:00.001-07:00

1. Cardio-Vascular Endurance· The ability of the heart, lungs, and oxygen delivery system to operate efficiently.
Training: minimum 15-20 minutes of continuous exercise within a target heart rate zone
Example: running, cycling, aerobics, roller blading, etc.

2. Muscular Endurance
· The capacity of a particular muscle group to perform a particular movement pattern
repeatedly.
Training: cardio vascular endurance activities, sport specific endurance activities,
endurance weight training.
Example: weight training: 2-5 sets of 12-20 repetitions (40-80% of maximum)

3. Muscular Power
· The capacity of a muscle group to generate quick explosive movements.
Training: weight training: 2-3 sets of 8-12 repetitions (60-85% of maximum),
plyometrics and sport specific activities.
Example: vertical jump or sprint start

4. Muscular Strength
· The capacity of a muscle group to generate maximum force
Training: weight training: 3-5 sets of 2-7 repetitions (70-95% of maximum)
Example: power lifting or strongman

5. Flexibility
· The full range of motion of a joint. Muscles that are not used tend to shorten.
Training: stretching, yogaExample: short jog and a stretch before performing an activity

FREE FITCAMP!!!

2010-03-25T17:21:00.000-07:00

This all sounds great but what’s the CATCH? Marketing can be crazy expensive in today’s world and I’ve decided to try something out-of-the-box. So I’m taking on 15 FREE clients to be my walking, talking “human Billboards.” Well, not exactly free, your job is to get stronger, leaner and healthier, and then tell everyone about my fitcamp.

Here’s how you can qualify to be one of the first 15.
1. You must promise to have a positive attitude and work your butt off at my fitcamp!
2. You must promise to show up at least 2x’s per week to my 6 week fitcamp.
3. You must promise to bring me 1 paying fitcamp client for the duration of a 6 week fitcamp (No exceptions!)

I only have 15 slots to fill, so what do you need to do now? The next step is to go to the CONTACT page at www.mojofitness.ca and leave your name, phone number and the location you would like to attend! Please check out the SCHEDULE page on our website for fitcamp locations, dates and times.

Healthy Coffee

2010-03-25T17:19:00.000-07:00

Organo Gold contains the most pure Certified Organic Ganoderma: a red mushroom that dates back over 4,000 years. Ancient generations prized this mushroom for its medicinal properties, promoting health and well-being. See the Difference That 100% Certified Organic Ganoderma Can Make in Your Life.

For a FREE sample or to order visit:
www.ryangrant.organogold.com/na/biz/

Skipping Meals

2010-03-25T17:17:00.000-07:00

You should NOT skip meals! There are so many adverse effects to skipping meals. Not only does it slow your metabolism but it can also lead to overeating, because when you do eat, you're overly hungry. As for cutting your calories below your recommended allowance, remember this golden rule: Never allow your daily calorie allowance to fall below 1,200 if you are a woman and 1,500 if you are a man. Falling below these daily allowances can do real damage to your metabolism and result in excessive loss of lean muscle tissue. When you dramatically reduce your calories on a consistent basis, it can slow your metabolism or trigger a plateau. Consistent exercise plus the occasional high-calorie day will help ward off a plateau. Remember to eat 5-6 meals throughout the day.

Do You Have The Right Attitude?

2010-03-25T17:16:00.000-07:00

Do you have what it takes to reach your weight-loss goals? If you think it's all about diet and exercise, you're wrong.It sounds crazy, I know. Exercise and a proper diet are crucial to all weight-loss and fitness programs. But to reach any long term goal, especially one that requires a major lifestyle change, you need to improve your attitude too. You can have all the external support in the world, but if your self-esteem is low, you'll never have long-term success.

Having the right attitude is so important because thought is behaviour. The power of the mind is HUGE...the way you think about yourself manifests as your reality. We all know how easily negative thoughts can lead to lack of confidence, hopelessness, and depression. You've heard about self-fulfilling prophecy, right? Well, if you tell yourself that you'll always be fat or you'll never find happiness, chances are you'll end up fat and unhappy. Hey, it makes sense!

Okay then, let's turn that scenario around. Tell yourself that you can get fit and you will be happy. It's that simple. You can master your own fate with positive thinking!

Shake It Up!

2010-03-25T17:15:00.000-07:00

Ever hear the expression "Nothing changes if nothing changes"? If you do the same resistance routine, the same way, week after week, the day will come when your body will have adapted to that particular workload. In terms of weight loss, that's not a good thing. If your body isn't challenged beyond its comfort zone, you won't see continual results.

Mixing things up to prevent plateaus doesn't take much. Varying the number of reps and sets will constantly surprise the body, which is one way to make sure your workout continues to push you forward. Apart from changing the number of sets and reps per exercise, you can also change the way you perform a rep. During a lifting exercise, your muscles contract in three distinctly different ways: When you lift the weight, your muscles contract positively, or concentrically. At the midpoint of the exercise, when you stop moving the weight but you're still holding it, your muscles contract statically, or isometrically. When you lower the weight, your muscles contract negatively, or eccentrically.

You can adjust the way you do your reps by shifting the emphasis among the three forms of muscle contraction, which provide you with three ways to do almost anything in the weight room or with your trainer…and endless ways to switch around your routine to keep it fresh and motivating!

You're Worth It!!!

2010-03-25T17:14:00.000-07:00

Change can be painful and often involves some struggling, but remember, it's so worth it. Every time you push yourself physically, you'll grow even stronger and more confident in your abilities. No, my workouts are not easy, but you might as well face it now: I'm never going to let them be easy. I'm always going to be pushing you to the next level, whatever it might be. And you know what? You're only going to be stronger, healthier, and happier for it!!!

Does This Sound Like You?

2010-03-25T17:12:00.000-07:00

Many of my clients and people I know have moms, dads, brothers, sisters, friends, husbands, and wives always pushing food on them. I tell them exactly what I'm telling you…acknowledge these behaviours! Recognize the problems, sit the people in question down, and let them know that you are trying to lose weight and be healthy. Tell them how they can help and support you. Chances are they'll want to help and will be willing to learn new recipes so that they can cook without sabotaging your health and happiness.

2009-11-30T20:09:00.000-08:00

5 Nutrition Tips for Weight Loss
1. Eat
Do not starve yourself!!! Eat 5-6 small meals per day concentrate on lean proteins, fibrous vegetables and healthy fats. Limit fruits and any other source of concentrated carbs. Start the day with a good breakfast of either eggs, oatmeal or a protein shake.

2. Eat at Home
A recent study showed that people who regularly eat out consume over 30% more calories per meal. That adds up fast! When you go out, you have no control over how he food is prepared, and when you make it yourself you are in control. The more control you have over what you eat the better off you will be.

3. Write it Down
Whether eating out or at home, write down what you eat. In a study where 2 groups were assigned the same diet, the group that wrotedown what they ate lost 50% more weight. Whether it be on paper or online this trick makes for awesome results.

4. Drop the Carbs
Do not eliminate carbs completely...but be selective on the ones you eat. For every gram of carbs stored in your body, 3 grams of water is stored. Remember that energy in the body comes from carbohydrates.

5. Liquid Limitations
Stick with only non‐caloric drinks: tea, water, coffee, etc. The closer to water the better. And yes, that means no alcohol. No juice or milk either. Liquid calories add up quick and since they are mostly comprised of sugars (which store nicely as fat) you are best off to leave them alone.