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Tag Archives: Expert Advice

5 Outdoor Training Questions

By Jon-Erik Kawamoto, MSC, CSCS Q: What are some ideal sources of fuel to keep your stamina up during a hike? A: When on a challenging hike, pack snacks that are easy to digest yet energy-dense. A blend of nuts, seeds, and dried fruit makes for a great snack (they don’t call it trail mix for nothing!), as does a homemade protein or energy ...

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Why Breathing Deserve More Of Your Time And Attention

By Gillian Mandich, MSc, PhD(c) (@GillianMandich) Most of us have dabbled with different breathing techniques, whether it’s during yoga, Pilates, Lamaze, or a Darth Vader imitation (c’mon, admit it). Breathing is what keeps us alive, and without even thinking about it, we breathe about 15 times per minute (that’s more than 20,000 times each day). When you take a breath and inhale, your lungs expand with oxygen, nourishing the cells of your body, followed by an exhale and the release of carbon ...

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Shake Up Your Routine With This High-Intensity Interval Session

By Edward Boxler (@Boxler_) Becoming more fit doesn’t have to involve spending exorbitant amounts of money on home equipment or gym memberships. You already have the most effective workout tool you need: your body. Bodyweight training is continually championed for its effectiveness in strength building, conditioning, and burning fat, and not without good reason. Performing total-body exercises without equipment requires moving through a full range of motion in your joints. This can lead to better balance, better posture, and increased flexibility. And making a body-weight exercise more challenging is as ...

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Signs That You Need To Break Up With Your Gym Membership

By Bryan Smith (@Catalyst_SPT) Big gyms are great. They house a plethora of equipment, all the floor space you could ask for, and, if you are lucky, you may even get to witness the upper thighs of a senior citizen in short-shorts that haven’t seen the light of day since the Leafs won the cup. Sometimes the glory of just being able to tell your friends, “Yeah, I’ve got a gym membership” as opposed to saying, “Yeah, I pay $49.95 ...

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10 Tips To Boost Your Brainpower

By Bahram Dideban, MD (@itsbdmd) They say spot training is impossible — if you want washboard abs, sit-ups and crunches will pale in comparison to a proper diet and regular exercise. And while that might be true for the majority of your anatomy, it turns out that there is one vital organ that you can spot train — your brain. And here’s some more good news — many of the traditional things that are beneficial for the ...

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The Truth About Eating Carbs At Night

By Yuri Elkaim (@YElkaim) Carbs have gotten a bad rap recently, with many popular diets advising eaters to limit their consumption or sometimes avoid them altogether. Paleo, for example, recommends that followers eat only certain carbs like sweet potatoes, bananas, and plantains, provided that these foods are eaten to fuel a workout, while Keto eaters avoid carbs entirely, for days at a time. Similarly, several low-carb diet trends have achieved marked weight-loss results over the years by encouraging dieters to completely ditch carbs. But regardless ...

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What Should And Shouldn’t You Eat During Your Workout?

By Julia Kawamoto, MPH Choosing what to eat during a workout really depends on what was consumed pre-workout as well as the intensity and duration of the workout. During exercise, the body effectively turns off digestive functions by directing blood flow to the working peripheral muscles and away from the digestive organs; therefore, you’ll want to avoid foods that may ...

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How Do You Get A Friend To Make Healthier Choices? The Experts Weigh In

Start out small. Think about the activities that they like or used to like when they were younger, and suggest doing some of those things with them. Even an evening walk together a couple of times a week with good conversation based around goal setting can help stimulate the person enough to get them started on the right track. Help them use fitness as a vehicle to make “fun” activities even more enjoyable. Your friends or family ...

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Why You Need To Laugh More Often

By Bahram Dideban, MD From giggling throughout gatherings with family and friends to roaring with amusement during large-scale Hollywood blockbusters and comedy shows, laughter can (and should) make regular appearances in our lives — for many, many reasons. There’s no denying that smirking, smiling, and full-on laughing can all induce positive emotions — clearly they make us feel good. But what does that positive energy really do for us? Is laughter really the best medicine? We took a closer look at the science behind snickering ...

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Why It’s Worth Going Back After You Quit The Gym

By Bahram Dideban, MD We all have moments when our workouts get us down, possibly even enough to stop us going to the gym (insert gasp here). Whatever the cause — too much time at work, an injury, a lack of results, or simply a loss of motivation — once we’ve given up it can be hard to go back, especially since skipping the gym for a lengthy period of time is guaranteed to make those hard-earned gains ...

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