News

What NOT To Eat Before Bed!

Everyone is different, but there are certain foods that most should avoid eating before bed. The following foods tend to negatively affect your quality of sleep, and we all know maximizing one’s amount of sleep before the next day’s workout is crucial!

 
#1 Milk- Milk is a healthy source of calcium and protein but its lactose content often induces a sugar high, resulting in having difficulty to fall asleep! Instead, try drinking lactose-free milk. This type of milk generally has a higher protein content than regular milk, and has a delicious creamy taste.
 
#2- Chocolate- Chocolate often contains caffeine, which will definitely inhibit your ability to fall asleep! Instead, try making your own chocolate-flavored protein brownie. Many low-carb and great tasting recipes are easily found on the Internet!
 
#3- Meat- Most meats are heavy and require a lot of energy to digest. Eating this before bed will cause your body to focus on digestion, and less on relaxing and falling asleep. Try filling your before-bed protein requirements with turkey meat, which contains tryptophan (a sleep-promoting amino acid). A slow-digesting protein powder, ie. a casein protein, is also a good option to have before bed.
 
#4- Celery- Celery is a natural diuretic, which means you will use the washroom more than usual after consumption (you don’t want this to happen throughout the course of the night!). Try having broccoli or cauliflower (I know, such delicious alternatives) instead!
 
#5- Fruit Juice- Fruit juice can be very acidic, causing issues for those with heart burn. It also contains lots of simple sugars which will cause the body to have a large sugar high and crash during the night. Instead, mix some fresh berries with cottage cheese. The cottage cheese provides slow digesting amino acids for your body throughout the night, and fresh berries have very little glycemic content.

Expansion!

I know it’s a long way off but did our first walk through of the expansion space next door and I’m pumped!!  The ideas are starting to flow!  Everyone has been saying “what are you going to do?, what is it going to look like”… all we can say to that is “wait and see!”.  It is time to step outside the personal training box and have some fun.  By the end of 2013 we should have a product that knocks your socks off!

Under-Construction

Why Should I Try A Spinning Class?

When considering participating in a spin class, almost everyone’s initial thought is: “I am not fit enough to last a full hour in a hardcore spin class.” To this statement, we say: “Everyone had to start somewhere!”

Spin classes are designed to be entertaining and all-inclusive. All participants are in charge of their hour, and this applies to the resistance used, the speed worked, and the various options given for all individuals’ differing fitness levels.

The main reasons you should make it a 2013 goal to try a spin class are:

#1- Entertainment: An hour of working out on your own feels much longer than an hour. An hour in a spinning class, where you are told what to do and are guided by a trained instructor, is a much more enjoyable and “quick” workout!

#2- Community Atmosphere: Everyone works together to get through the ride and finish the hour. Cheering and laughter are highly encouraged…and we all know you Rep1ers know how to be heard!

#3- Music and Energy: The hour is packed with up-beat, unique, and motivating music!

#4- Education: Learn how to set up your bike and how to position your body when cycling. These skills can be extended to recreational outside cycling, or even to other daily activities.

#5- Your Hour: Make attending a spinning class an appointment, much like a meeting for work, and give yourself that hour to relax and focus on yourself!

Your first class is free so what are you waiting for??

Back In The Saddle… Maybe

Thinking about getting back at it again!  The Doc says things are progressing well and my shoulder is feeling pretty good, weak, but good!  Hopefully I’ll be ready to go by spring after lots of consistent rehab, strengthening and flexibility work!  If i’m thinking about it it must be getting better!  Hope to see you on the trails!

Snowshoeing

On a 4+ hour snowshoe trip on the weekend we had to plan to keep fueled.  Lots of water in a Camelback, an oat bar (with yummy jam), banana, and a half a sandwich each is what kept us going through the snow.  By hour 4 it was not our energy level that was holding us back but our exhausted hip flexors!

5 Peaks Trail Run Race

We had great representation at the 5 Peaks Trail Run Race in Golden Ears this past weekend.  Thank you to all who participated and gave it everything they had!! Some of the highlights were watching Frank cross the finish line, Diana stride it out, Jenny make it look easy, getting crushed by  Tracey on the downhill, and watching the sistas complete it for a second time.  Good work everyone!

Spin

Soaking wet and windy on Saturday; trying to put in 100km on my bike.  Made it 46km before hitting a hot shower.  Yesterday, I taught an hour spin class, burned some serious calories, led 10 other people down the same path, and stayed dry… sort of, I was soaked in sweat.  I could see the rain outside from the instructors bike and was enjoying being indoors.

Stay dry and get your riding intervals and base in; come spin!

Don’t Let Travelling Or Holidays Sabotage Your Fitness

Flying to California for a conference, Hawaii for a holiday, or Whistler for a weekend away, your fitness

regime DOES NOT and SHOULD NOT have to suffer. Wheither you are staying in a top hotel or a cozy

cabin, wheither its sunny, raining or snowing there will be lots of exercise options.

The key is to keep it short and sweet.

I usually exercise when I am away for a minimum of 20min per day. If there is a fully equipped gym then

all the better, if there is not it gives you the chance to get creative and do those funky exercises your

trainer makes you do, crab walks, scapular protractions, spider walking:

If there is the option for a jog outside, it’s a great way to explore, add some pushups, walking lunges,

tricep dips on your journey

Here are 3 different workouts that can be done when away from home,

In the Gym include these exercises

Ball Chest Press X 15

Ball crunches X 20

Squat and Bicep Curl X15

Ball Extensions X 20

Walking Lunges with

shoulder press X 20

Ball Balance 1min

Ball Bridge and Hip Thrust X 20

Prone Rows X 20

In a Hotel Room 2-3 sets depending on time

50 squats

20 pushups

Plank 1min

20 Back Extensions

20 Tricep Dips (bed/chair)

Single leg step ups (bed/

chair)- 1min/ side

50 Lunges

Side Plank 30sec/ side

Lateral Hop and stabilize

Outdoors

Go for a jog ,

Find a park bench-

20 step ups

20 Tricep Dips

20 Sumo squats

15 Pushups

20 Reverse Lunges

Single leg balance walk out

to side plank X10 / side

Suicide Pushups 10/ side

Jog and repeat 2-3 times during run

One School One Day

It looked like a laser light show but the sweat definitely gave it a different feel.  We rocked out to some crazy tunes and burned some serious calories!  Most important, we raised some funds for a great cause… thank you very much to all the participants!

The Rep1 Team