The World is Safe and I am Practicing What I Preach!

Just back back from my ride (see post below), Superman and the Justice League have saved the world from the martian invaders and now my son wants to play in his sandbox in the back yard! I really wanted to do a workout today, so I went back to the principles that I teach all of my clients. Do the best you can in the place that you are! Keeping that in mind, I did a KILLER workout in my back yard using a basketball, picnic table and a couple of bricks. Here is what I did:

20 pushups with one hand on a basketball
20 full situps
20 explosive pushups alternating hand positions
20 full twisting situps
20 close grip pushups
20 full situps holding a baseball bat
20 explosive pushups
20 full situps with hands reaching overhead
20 pushups with fingers pointing inwards
20 full twisting situps

20 dips from a picnic table
20 front shoulder raises holding two bricks in one hand
-repeat above 3 times
20 rear lateral flyes holding two bricks
20 hip bridges with feet on a picnic table
-repeat above 4 times

Done! Total time was about 20 minutes.

Never say never. Just think about the solution and it will come to you.

Heading for the Hills!

Good morning! It is a phenomenal early fall day in Southern Ontario.

Sunday mornings are one of my favourite times of the week. I am just finishing a cup of my extra strength Starbuck's home brew and watching Superman kick some butt on Justice League with my 4 year old son! In a few minutes, I will morph into Superdad and head out onto the Bruce Trail with my Brodi mountain bike. I once saw an ad for mountain biking which showed a cyclist in the most gorgeous forest you could imagine (on a sunday morning no less!). The caption read:

"I would rather be on my bike in the woods thinking about God than sitting in church thinking about my bike".

'Nuff said. There is just something spiritual about being out in nature pushing your body to it's limits.

In two weeks, I will be downhill riding in Quebec so it is time to practice and hit the trails.

Gotta go.....

Supportive Supper!

Here is an example of a great "Supportive Dinner". Supportive eating encourages taking in lean protein, complex carbohydrates and fibrous carbohydrates (vegetables) every 3 to 3 1/2 hours in an effort to stabilize blood sugar levels. Ideally, all three components will be of equal size. Doing this provides your body with energy and the material needed to build new, lean muscle tissue. It also puts the body in a hormonal state where it becomes much better at "releasing" body fat for fuel.

If you want to get lean, you HAVE to eat! The above meal is home-made lean turkey meatloaf, baked potato and mixed beans and carrotts. Pair this with a low sugar, low fat dessert and sugar-free beverage and you have one powerful meal. Bon Appetit!

Back in the Trenches

Hey people, friday night again and time to take a breather....

This past week has been pretty intense. 5 days packed into 4, 2 trainers on holidays (Sheila- Calgary, Matteo- Italy), 10 new clients= one heckuva an intense week. The client load at The Studio was heavy as always this week, but divided up between the three Amigos; Adam, Andrew and yours truly. There were 15 hour training days and little time to catch your breath. The strange thing is that it was really, really fun! We said goodbye to Courtney Bruce who is heading back to school stronger and more powerful. Check out her testimonial at the Success Stories/ Sports page. Courtney is a Power Cheerleader who can now pack a punch.

Tomorrow, All Canadian Fitness will be hanging out at the Locke St. Festival where we will be doing free Waist/ Hip Ratio (WHR) measurements, talking fitness and taking in the scene. Drop by if you can.

Remember to vote for me (Ernie Schramayr) in the Hamilton Spectator Reader's Choice survey in the category of "Best Personal Trainer". It is really an honour to be mentioned and is a testament to the awesome team and clients at our place. You can go to the link to vote here: https://secure.hamiltonspectator.com/readers_choice/spe_favourite_people_vote.html

Later.