Time Under Tension (TUT)

As i'm currently in a hypertrophy/building muscle phase and incorporating some traditional bodybuilding exercises. I like to focus on time under tension(TUT) Which refers to how long you put your muscle under strain during a set,which then creates more tension, This is very effective for muscle growth. The eccentric/lowering portion of the lift is where the muscle damage/breakdown occurs. The key is to keep good form and a steady tempo using a challenging enough weight for the required rep range of your set. In the video I'm working within a traditional a 8-10 rep range on the dumbbell low incline chest press and the cable chest fly. I'm lowering the weight on 3 second count and lifting on a 1sec count. Very effective method that's works wonders for muscle growth as well as gaining strength. If you want a change of pace this is definitely worth trying.

Meatloaf

Enjoying Meatloaf for dinner this evening. Pretty much a staple in our household due to its simplicity.As I have looked at many recipes for meat loaf and they appear to be almost similar to each other. The original recipe I saw for this one was on eatingwell.com. This one I have actually tweaked a bit and narrowed it down. The smoked paprika that the recipe called for really gives it some extra flavor.  I generally use ground turkey but you can also use ground beef. 

The actual ingredients I used also shown in the photo:

• 1/2 cup choppped green bell pepper
• 1/2 cup chopped red onion
• 1 tablespoon water
• 1 large egg
• 4 teaspoons mustard
• 4 teaspoons Worcestershire sauce
• 1 teaspoon smoked paprika
• 1/2 teaspoon garlic
• 1/2 teaspoon everyday seasoning 
• 3/4 cup dry breadcrumbs, preferably whole-wheat
• 1 1/2 pounds ground turkey or lean ground beef
• 2 tablespoons organic ketchup for the glaze
• Optional: you can add some potatoes or keep it low carb and have just vegetables.

Relatively simple and budget friendly meal as most of the ingredients you may already have sitting in your fridge or cupboard. The only thing you will probably end up purchasing is the meat. 

A healthy meal that you and your family can enjoy!😊

Sliding Leg Curl

Sliding Leg Curl - an effective way to train your hamstrings.Which requires minimal equipment other than a pair of ‪#‎valslides‬ or some ‪#‎furnituresliders‬ which is what I'm using in the video. Also I would say has minimal stress on your lower back and knees. A nice exercise to add in on your lower body training day after your heavy lifting has been done for some supplemental hamstring work. Or you can use it in a conditioning circuit of some sort. There is many variations to this exercise to make it harder as well as easier.If you find this variation to challenging you can always regress it and alternate one leg at a time, like what I'm demonstrating in the last part of the video.
Strong and healthy hamstrings is also what is needed to build a bullet proof lower body.

Small Group Training Sessions!

Highlights from a small group training session this morning. Mother and daughter putting in work during full body metabolic strength training session followed by a high intensity finisher to end the session. The finisher was a combination of a high knee run and lateral lunge for 3 straight minutes. A drill I recently learned from metabolic expert @bjgaddour who always has the best exercise combos guaranteed to melt away body fat.
Small group training sessions whether two,three or four people are a great way to motivate each other and have fun at the same time.

Anderson Front Squat

Anderson Front Squat from the pins - a variation of the front squat that I like and currently doing in my strength training plan. The idea for starting from the pins is to take away the eccentric portion of the lift and also the stretch reflex that occurs in your muscles that helps you power out the bottom when you perform a full squat.
You can set the pins at parallel or below. I find It can take a bit of practice finding the right set up for pin height.The key is to stay as tight as possible as you would whilst doing your regular squats. Squatting from this position could help overcome a sticking point in the bottom of your squat.Great for building strong quadriceps and your core muscles will work extremely hard, as you push the weight from a dead stop.

 

 

 

Strength Training For Runners!

Even running athletes can benefit from adding strength training to their routine. My client Alex who is a runner has gained a lot from adding some strength training to her workout plan including a faster race time. Furthermore, strengthening your muscles and joints will help lower your risk of injury. I like to train the whole body and not just the legs because running is a full body activity. Legs, core and upper body all play there part in developing good running mechanics.
Strength training can only further enhance your performance and make you a stronger and faster runner.

 

 

Quick, Simple And Budget Friendly Meal!

Wild caught sardines,Japanese sweet potato and broccoli. Sardines are a great inexpensive food with excellent nutrient value such as protein and omega 3 fatty acids. I personally like to keep within a budget every week when it comes to grocery shopping and sardines are one of my quick inexpensive go to protein sources. If you are trying to eat healthy on a budget I would recommend adding this to your list. If you love sweet potatoes I would highly recommend checking out these Japanese sweet potatoes. Purple in colour and sweet and tasty. I have only ever found them at Whole foods grocery store.