One 40 year old man’s journey

Posted on March 4, 2012 by Jeff Leave a comment

When I started this blog, I wanted to share information that I found helpful. Information regarding health, exercise, and workouts that are truly helpful. Many of the posts that I have written so far, have had this goal in mind. I am going to continue to write with this context, but I am also going to use this as my workbook.

Currently, I am a 40 year old father of 3 beautiful children. I have a beautiful wife that I love very much. We met when we were both still in high school, so as you can imagine, I was in a lot better shape then. You remember what it was like as a teenager. Your day was filled with exercise. You were either playing hockey, baseball, basketball, football, swimming or many other sports, or training to play sports. Continue reading →

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My dog Spot is the daily exercise you can’t skip.

Posted on January 13, 2012 by Jeff 1 Comment

Walk your Dog to Burn Calories

I don’t actually have a dog named Spot. In fact right now, we are starting to look for a new member to our family and will probably be in full recruitment mode in the next few months, but this article by Dr. Pamela Peeke in Web MD really caught my eye.

The article discusses the benefits of having a dog to walk every day has on the health of the dog’s owner.  The fact is you burn calories when you walk your dog.  One of her readers even discusses how she has lost over 112 lbs and is no longer considered diabetic. Her exercise program consisted mainly of walking her dog twice a day.  Continue reading →

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What is the best Resistance Training for weight loss?

Posted on November 30, 2011 by Jeff Leave a comment

Click here to see Craig’s new program with Joel called 24/7 Fat Loss.

What we are going to do is break it down into interval training and resistance training. Now on a pure fat loss level, there is nothing better than interval training for fat loss.

That is the exercise method that is going to give you the best results. It is going to help you lose your belly the fastest.

There is nothing better than running sprints. Continue reading →

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Groin Stretches

Posted on October 12, 2011 by Jeff Leave a comment

Stretch

Last month while playing hockey, I injured myself. Now usually in a physical game like hockey it is macho to get an injury like a puck in the face, a stick across the arm, or a body check. Unfortunately this injury was a groin pull.

It seems since I turned 40 that these little pains and injuries are happening a lot more. I don’t know if I stretched my legs too far, or moved in an unnatural way to cause the groin pull. All I felt was the pain that hit me like a freight train.

Medically what has happened is that the adductors, which are the muscles in my inner thighs that allow me to spread my legs and pull them back in, have stretched past their limits and the muscles have torn. This time the tear was minor, but it could have been severe. Continue reading →

Groin Stretches

The 4 Minute Workout

Posted on October 10, 2011 by Jeff Leave a comment
HIIT

4 Minute Workout

You’ve heard of the 4 hour work week by Tim Ferriss, well I want to introduce you to the 4 minute workout. This is a proven workout that along with the right nutrition will get you back into your old jeans. Craig Ballantyne introduced me to High Intensity Interval Training a few years ago. When I was in university, I saw the swim team using HIIT in their dry land training, but didn’t understand what they were doing. It wasn’t until I read Craig Ballantyne’s program Turbulance Training that I understood the science around it.

If you’ve been trying to lose weight, chances are that you’ve been doing long distance training. If you’re like me, you haven’t been enjoying it very much. I don’t enjoy the actual training, and I also don’t enjoy the time commitment that is required. So HIIT fit well in my training and in my schedule. It meant that I could get effective results quickly. Continue reading →

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A Diet Plan That Works

Posted on September 27, 2011 by Jeff Leave a comment

Eat Stop Eat

Eat Stop Eat is based on the idea of intermittent fasting.

What is intermittent fasting? You fast for 24 hours, twice a week.

Now you are probably thinking..What the hell? Stop eating..No way! As someone who loves their food as much as the next guy, I felt the same way, until you read the proof.

There are thousands of diets out there that limit carbs, or eat only carbs, or eat only cabbage and cardboard…So how do you pick? Well I think science and proof is a good way to pick. Find a diet plan, or eating program that is scientifically proven to help you lose weight. Continue reading →

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Finishing your Abs with Lower Abdominal Exercises

Posted on September 19, 2011 by Jeff 2 Comments

Here's a look at 8 pack abs

When you work out in the gym everyday, the end goal is to develop a body that looks good in the mirror, on the beach, in the bedroom, everywhere. You want to take your shirt off and get noticed. But that isn’t going to happen until your abs are developed, and there is minimal body fat. Those abs just won’t pop, if there is any fat around your middle to cover them. You are in your best shape when your lower abs are defined.

When you can see the lower abdominal muscles, the 6 pack turns into an 8 pack.  When you understand the function of the muscles you are trying to workout, you better understand the exercises that you are performing. Abs are used for spine and lumbar flexion. This is required for things like sitting up, bending over and raising your legs and knees. A strong core is required for every sport and most activities. That is why 80% of high performance athletes have well developed abs. Continue reading →

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The Killer Boxing Exercises that Get you into Fighting Shape

Posted on September 10, 2011 by Jeff Leave a comment

Get into fighting shape

When you are looking for boxing exercises, you are probably in one of two camps. You are either a fighter that is looking to become a better fighter, or you are boxing for exercise.. A few years ago, many workout gyms put a boxing ring in the middle of their gym, right beside the elliptical trainers and the treadmills. The reason for the boxing ring, was that these gyms were providing boxing training exercise routines as a cardio program. They saw how effective the routines are at getting people into shape.

Your typical boxer has a strong defined body. Due to their training, they have low body fat, strong defined arms and shoulders, and a strong core that is focused on the six pack abs.  It is no secret that most professional boxers are in phenomenal shape. If you’ve ever tried to actually box for 3 minutes at a time, you will learn that most boxers have strong cardio as well. Continue reading →

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Welcome to The Fitness Workbook

Posted on September 10, 2011 by Jeff Leave a comment

Welcome to The Fitness Workbook

What is The Fitness Workbook? It is a community of Fitness minded people coming together in one place to share ideas, workouts, diets, recipes, motivation ideas. Anything that you know that may help someone else. We are going to be posting articles that are not only informative, but hopefully entertaining as well. We want to be a resource that you come back to regularly. Tell us what you want to see, and we will try to include it on our site. This is your community too.

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