Plyo Push-ups

Plyo Push-ups the easy way

Tougher Plyo Push-ups

Plyo Push-Ups

Want to change-up your old-school push-ups for something a little more advanced?  Try Plyo-Push-ups.  Its starts in the normal push-up position but the push is explosive and powerful.  You launch yourself high enough to be able to clap your hands in front of you before catching your fall. 

Plyo-push-ups develop fast-twitch muscle fibre and are a good training tool for aggressive sports such as football and lacrosse. 

- Tom

Hate Me Now - Thank Me Later

Eat a Rainbow

Eat your colours!
A healthy diet rich in a variety of fruit and vegetables may reduce the risk of some types of cancer. Use a variety of colours to get a variety of nutrients. Fill your cart with a rainbow of colours to maximize your nutrient intake.

• Blue/Purple: Coloured by natural pigments called anthocyanins. Anthocyanins in blueberries, grapes and raisins act as powerful antioxidants.
• Yellow/Orange: Coloured by plant pigments called carotenoids. Carotenoids such as beta-carotene found in sweet potatoes, carrots and pumpkins are converted to vitamin A, which is important for bone and tooth development and maintaining the health of skin and membranes.
• Red: Coloured by plant pigments called lycopene or anthocyanins. Lycopene found in watermelon, pink grapefruit and tomatoes may help reduce the risk of some types of cancer. Strawberries, raspberries and grapes are rich in anthocyanins.
• White/Brown: Coloured by pigments called anthoxanthins, which may have some health benefits. Bananas and potatoes are good sources of the mineral potassium.
• Green: Coloured by the pigment chlorophyll. Dark green vegetables such as spinach, dark leafy greens and peas contain lutein which may help to keep eyes healthy. Cruciferous vegetables such as cabbage and broccoli may help protect against some kinds of cancer. In addition, folate, which is rich in broccoli and spinach is important for normal early development of the fetal brain and spinal cord and aids in red blood cell formation.

from President's Choice

Muscle Matters - Tricep

Tricep work is an important part of any program - Tom

Bench Dips are a great exercise and can be done almost anywhere.  Great hotel room workout on a coffee table. - Tom

Tricep is a 3-headed muscle group on the back of the upper-arm.  This muscle extends the arm and is vital to most sports and many everyday activity. - Tom

The Tricep

I like to combine tricep work with my chest routine.  That way, the triceps get warmed-up during the heavy pressing movements and are ready for tricep-specific work.  Because the tricep is a 3-headed muscle, it responds well to a variety of exercises. 

Think of tricep as your "Emergency Muscle".  This is the muscle that you count on to get you out of a jam.  You push yourself up off the ground with tricep, throw a jab with tricep, fend-off an overhead blow with tricep, haul yourself out of a hole with your triceps.

Tricep is not immune to injury.  If you feel unusual pain where the tendon attaches to the elbow - ice it and take a few days off from any tricep work.

Great triceps make an immediate visual impact.  Flabby triceps are a big detriment to anyone's appearance.  Keep checking my blog for future tips on how to develop this vital muscle group.

Tom

Hate Me Now - Thank Me Later

Great Gear - Cybex Arc Trainer

The Cybex Arc Trainer is a really great piece of cardio equipment.  It takes a few minutes to get used to but provides a smooth yet demanding cardio workout.  Its a nice change from elliptical machine.  Really good for hip flexors and forgiving on your knees.  Look for one in your gym and blast off a little blubber at the end of your workout with 30-45 mins on the Cybex Arc Trainer.

D-Day Op BLOG

Behold!  My debut in the world of blogging.  I've got tons of ideas of what I want to share.  The challenge is going to be finding the time to blog it all out.  Check back here for articles on fitness, nutrition, anatomy and life in the gym.