Guest Blogger: Chelsey Hendriksen

We all know that a killer physique requires the right nutrition to fuel it. There’s a reason people say ‘abs are made in the kitchen.

Well, what happens when you’re suddenly working five feet away from your kitchen all day every day? Add in the stress and uncertainty of COVID and you may be turning to comfort food and easy takeout more frequently than you were before.

So what can we do to combat this? Here are 5 tips to help keep your nutrition in check during COVID.

1. Prep Food or Cook Basics in Bulk

There are few things worse than looking in the fridge, stomach already rumbling, and having nothing healthy ready to eat. This is when we reach for chips, frozen dinners or takeout. To avoid this dilemma, try and ensure you always have some protein cooked ready to go. This doesn’t mean your Sunday has to be a giant meal prep day (power to you if that’s your thing), it can be as simple as cooking up a couple of extra chicken breasts when you’re already preparing them for dinner.

The same goes for meal builders like rice or roasted veggies. If you’re already eating those things for dinner, make some extra so you can have them ready for lunches during the week. If you’re the type that doesn’t dig leftovers, change up the way you serve it for lunch. Use the extra BBQ chicken that you had for dinner and put it on top of a salad or throw it in a wrap for a quick, tasty meal. Leftovers can be re-invented as something new.

2. Keep Your Pantry and Freezer Stocked With Staples

Quick and easy is often the name of the game when it comes to staying on track with your healthy eating goals and having items on hand that can make this happen is key. Having some basic items will save you time and money and will also keep you on track to reaching your nutrition goals. Here are some of my must-have items for the pantry and freezer:

• Canned tuna (cheap, quality protein)
• Minute microwavable rice packets
• Chickpeas
• Nuts
• Frozen veggies (just as good as fresh and very convenient)
• Frozen meatballs/patties (these are great for when you just don’t feel like cooking)
• Frozen fruit (for smoothie bowls)
• Oats
• Protein Powder
• Seasonings (healthy food doesn’t have to be bland)

3. Get Some Movement In

I know we’re talking about healthy eating but proper nutrition and movement go hand in hand. Getting in an at-home workout, doing some yoga or getting out for a walk in some fresh air can do wonders for your mental health and make fueling your body with the good stuff a lot easier. There’s a symbiotic relationship between taking care of yourself physically with movement as well as with proper nourishment. It doesn’t have to be strenuous exercise but daily movement tends to lead to better nutrition decisions.

4. Try Different Nutrition Options

Are you stuck in a rut? If you’re eating the same meals on repeat and not getting any enjoyment out of them, it’s time to shake things up. The possibilities are endless with Pinterest and food blogs galore filled with mouth-watering, healthy dishes that are sure to re-ignite your passion for good food. If picking out new recipes and gathering unfamiliar ingredients is intimidating, you can always opt for a meal delivery service. With these services, you get to select your meals and have all of the ingredients delivered right to your front door. It’s a great way to explore new flavours and try something new.

5. Keep Your Snacks and Liquid Calories in Check

If you’re working from home it can be more tempting than ever to snack all day. With such easy access to food all day long you may not even realize how many trips you’re making to the kitchen. You want to be mindful of mindless snacking and instead choose filling, nutrient-dense options that have protein and fibre to carry you through the day.

You also want to keep your liquid calories in check as they can really add up in a hurry. Many times people don’t pay attention to just how many calories they are drinking on a daily basis but those daily lattes, bubble teas and sodas can pack a punch. Getting in enough water so you’re adequately hydrated and just being conscious of what you’re putting in your caffeine fix can make a big difference. Sparkling water is a great way to enjoy some fizz without the extra calories.

The name of the game is to be prepared and mindful. The more aware you are, the better decisions you’ll make. Taking some time on a Sunday to think about the week ahead can do wonders for your nutrition success. Make a plan, be prepared, reap the rewards.

 

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Guest Blogger: Chelsey Hendriksen

While it’s true you only need your body and some motivation to get in a killer workout, it’s no secret that there are some tools and gear that can help enhance your fitness regime. Here are my must-haves for an elevated workout experience.

Coordinating Outfit

If you’re trying to up your fitness game, an easy way to jump-start your motivation is by getting a fresh workout outfit. I know I’m not the only one who feels like I can run faster and exercise harder when I’m sporting a new outfit. Grab a head to toe matching outfit made from a great, sweat-wicking material and you’ll be able to focus on your set instead of adjusting your pants every few reps (I know you know what I’m talking about).

I know everyone has their favourites, but I’m a huge fan of Fabletics. Their leggings fit like a dream, are totally squat proof and I can get a stellar outfit without breaking the bank.

Great Sports Bra

Complete your outfit with a sports bra made for the exercise you’re doing. If I’m doing a low impact workout or stretching, I want something that feels less restrictive and moves with me. If I’m doing a high impact workout or sprinting, I want to ensure that I can focus on the movement I’m doing and not worrying about how secure the girls are. Seriously though, make sure that the bra you get is comfortable and doesn’t just look good because it won’t look so cute if you’re adjusting it every few seconds or if it’s digging into your rib cage.

Fitness Tracker

One of the things I love most about fitness is that it’s very much you vs you. Having a fitness tracker allows me to see improvements I make over time and also gives me the nudge I need when I’ve had a less than an active day. I can also track my water consumption, calories burned and even monitor my sleep habits. The top three trackers are the Apple Watch, Fitbit, and Samsung Galaxy watch. They all have similar capabilities so it’s up to you to decide which model best suits your lifestyle.

Foam Roller

A foam roller allows someone to perform self-myofascial release in the comfort of their home whenever they want. Essentially, it’s like self-massage and can help with muscle and joint pain. Just a few minutes a day with a foam roller can relieve nagging aches and pain and speed up recovery time between training sessions. While you used to only be able to buy these rollers from physiotherapist offices you can now find them in most wellness and sporting good stores. You just need to pick the density and trigger points to suit your needs then get to rolling.

Dry Shampoo

Showering is easy. Finding time to wash, dry and style your hair is a whole other ball game. I know I’m not the only one who doesn’t wash my hair after every workout so let’s not even pretend we haven’t all been there. To keep my luscious locks looking great after my workouts I simply use a little bit of dry shampoo on my roots and carry on with my day. I’m a big fan of Batiste as they have a number of options to suit all hair types and you can find it at almost any drug store.

Water Bottle

Having a water bottle, even for at-home workouts, helps ensure you’re staying hydrated enough during and after your training session. When picking out a water bottle you need to decide what features you want as it’s about so much more than the color of the bottle. Do you like straw or an open mouth container? Is keeping your water ice-cold important or is having a large container that needs fewer refills more valuable?

I may be a weirdo but I prefer my water at room temperature (team sensitive teeth) so I prefer a larger bottle I don’t have to be constantly filling up. If you’re like me, The Big Bottle Co may be for you. If you want a bottle that will keep your water ice-cold, then a YETI or Hydroflask are great options.

Whether you’re a yoga lover or HIIT fanatic, the gear above will help you have a more enjoyable workout experience and we all know a little extra motivation never hurts anyone.

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Guest Blogger: Matthew Collins

Time and time again I come into contact with someone who has spent years working out, eager to transform their body into a lean, mean, fighting machine… you know, someone who looks good naked, who has great strength and endurance, who is the envy of their peers and who constantly makes gains…

The problem is, their physique doesn’t reflect the time, effort and dedication that they put into it.

But they’ve done everything they should be, right?

They’ve gone to the gym 4-5 times a week.  Ate pretty well.  Put in the man (or woman) hours!

But year after year they look the same.  Same old Steve with the same old physique.

What’s the deal?

Whenever I meet someone in this predicament I ask them a few questions to find out what’s the root cause of this lack of results, and more often than not I uncover the same issue.

Failure to properly utilize Progressive Overload.

What is this, you ask?

It’s the Golden Ticket to progress.

The number 1 factor to ensure gains over the long term.

You see, when one first starts their fitness journey they can make progress doing pretty much anything.

Look at a weight and you’ll grow.

This honeymoon phase typically lasts several months then tapers off.

After that? Intelligent lifting needs to take place.

You can no longer rely on your bodies’ ability to grow muscle without a sound plan.

It needs to apply Progressive Overload.

It needs to make things harder through time, to increase the stimulus on the body in order to create the desired response.

Without making things increasingly difficult, our bodies stay the same.  And they are really good at that.

Our body doesn’t want to change.  It’s hard! Why the hell would it do that? That would go outside of homeostasis and the status quo.  It likes the status quo.

But screw that! We don’t!  So we need to make things harder and harder until the body grows.

Alas, we have newly found and hard earned muscle!

We’re starting to look good naked, starting to get big and strong, and everyone is jealous as hell.  Awesome.

But what constitutes Progressive Overload?

Adding reps, adding weight, increasing difficulty of exercise, increasing intensity, increasing quality of technique, increasing frequency and number of sets (especially at the beginning).

All great ways to increase the demand on our bodies while we punish it with resistance training.

We can change what we can track.

That’s why writing our workouts down is so important.  Tracking over the long term can give us valuable information to help us improve through time.

Beth didn’t track her workouts.  She went in every day and played it by ear.  And when you do that, you’re leaving your results to chance and hoping for the best that you know what you’re doing (you don’t).

To be honest, I did this for years.  I was that guy.  And I stayed the same for a long time.

Brutal really.  To have this massive dedication and desire to develop a Herculean physique but tread water at all times and never get there.

Once I started bringing a notebook to the gym to track my workouts my progress skyrocketed.

If we track it, we can change it.  If we change our numbers, we can get stronger.  If we get stronger we can change the way our body looks, performs and feels.  And that’s when we start becoming the envy of our peers.

Here’s a little example of how this can be done.  It’s how I do it and how I program for my clients on a daily basis.  It’ll work for you too. I’ll use the example move of the squat.

Squat:

Month 1 day 1: 135lb x 10 x 3

Month 1 day 8: 135lb x 12 x 3

Month 1 day 15: 135lb x 15 x 3

Month 1 day 22: 155lb x 10 x 3

Month 1 day 29: 155lb x 12 x 3

Month 2 day 5: 155lb x 15 x 3

Month 2 day 12: 175lb x 10 x 3

You get the point.  Make baby steps toward improving week after week.  In this example, we are altering the reps, then the weight, then the reps, then the weight.

Simple as that.  Simple, but not easy.  Easy is doing the same weight over and over.  Challenging is steadily doing more and more, even when our body and mind don’t want to.

And that’s where the money is made.

Obviously there’s more to making a transformation than just progressive overload, but it’s a damn good start.

Decide what your goal is.  Create a plan to get there. Implement said plan by tracking the necessary numbers.  Reap the benefits of the newly founded gainz.

Good luck.  You got this.

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Guest Blogger: Julie Germaine

Learning the difference between whey protein and whey protein isolate

If you want to be healthier and get amazing results from your fitness program, you are smart to incorporate whey protein into your diet. The question then becomes, should you choose to use whey protein or whey protein isolate?

Whey protein vs. whey protein isolate

The protein content of each option is virtually the same per serving. This can vary from one brand to another, but generally a scoop of protein powder is between 20g to 25g.

The difference between whey protein (also called whey protein concentrate) and whey protein isolate is found in the carbohydrate and fat content per serving. Here are some examples below (scoop serving size may not be exactly the same):

MACROs	Inner Armour Whey Concentrate	Inner Armour Whey Isolate
Protein:	24 g	20 g
Carbs:	11 g	2 g
Fats:	3 g	0 g

As shown above, the products are quite similar except for the zero-fat content in the isolate, and the fact that there are virtually no carbohydrates in the isolate.

Whey protein concentrate is a basic form of protein, whereas whey protein isolate is put through a process to become purer for the consumer. It is easier to understand if you compare more exact quantities, for example, 100g of isolate whey protein powder has over 90g of protein, when the same amount of whey protein concentrate would have only 35 to 80g of protein.

To help you make the right choice for you, here are some of the benefits and downfalls of both whey protein and whey protein isolate. They are both good – the choice you’d make to select one over the other would be based on your fitness goals.

Whey Protein Isolate: Pros & Cons

PROS:

• Contains over 90% pure protein content with under 1% lactose or milk fat.
• Lower levels of lactose make it a good choice for anyone who has issues digesting dairy products.
• Appropriate for a calorie-restrictive diet to get lean.

CONS:

• A more expensive option than whey protein concentrates.
• Some find it less flavourful and thinner (slightly more watery in a protein shake) when mixed than whey concentrates.

Whey Protein Concentrates: Pros & Cons

PROS:

• More affordable than whey isolates.
• Contains slightly more carbs and fats, which can be beneficial if bulking.
• Equally great for muscle development, maintenance and growth.

CONS:

• Contains slightly less pure protein than isolate, at <80% rather than 90%.
• May cause bloating due to the lactose and carbohydrates.

It is also crucial that you read the ingredients and avoid those with additives, sweeteners, or list “special blend” or “special propriety blend”, which is a secret way that brands add whatever they want (within reason – it will be safe to consume) to the product without having to disclose it.

Article Resources:

https://www.healthline.com/nutrition/whey-protein-isolate-vs-concentrate

Whey vs Isolate

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/

https://ladder.sport/blogs/main/whey-protein-isolate-vs-concentrate

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