Choose the Stairs

Try taking more stairs throughout your day!  Stairs are a great source of cardio and excellent for glutes, quads and calves.  Think of the calories you could burn by choosing the stairs instead of the elevator. 

Even if you're not ready to sprint upstairs yet, walking up and down stairs is a great workout too.  Going down the stairs is beneficial too.  Not only so that you can beast yourself going back up; but the motion is actually a good example of eccentric contraction as your muscles control your descent.

Is the weather too crappy to run outside at all?  No problem.  Put on your workout gear and hit the stairs in your house or apartment building.  15 mins of up and down the stairs and you'll burn dozens of calories and give your heart and lungs a big boost.

Tom

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Killer Calf Workout

Good Shot of Gastrocnemius

Closer Look at Calves

The lower legs are composed of a complex network of muscles.  Most of them work to flex the ankle in various directions.  Almost all sports involve some use of calf muscles.  Even everyday walking and standing involves heavy use of calf muscles.  Everyone looks better with well-developed calves.  A female client of mine with wicked calves is often flattered by the question "Are you a dancer?"

Musculature of Lower Legs

Training Calf Muscles

There are two really good calf exercises that everyone needs to know about:  the Standing Calf Press and the Seated Calf Press.  Both are pictured below.  Standing Calf Press focuses on Gastrocnemius (pictured above).  Seated Calf Press hits Soleus (also pictured above).

Standing Calf Press

Standing Calf Press

This exercise hits the Gastrocnemius muscle because of the extended position of the knee.  This muscle responds well to higher reps.  Try 3-5 Sets of 15-20 reps.  You will definitely feel the burn.  Just walk it off between sets.  Keep your back straight and your knees locked throughout.  Don't bounce.

Seated Calf Press

Seated Calf Press

Seated Calf Press hits the Soleus muscle because the knee is flexed.  Go with high reps for this exercise too.  There's a funny phenomenon with this exercise - most peoples' legs shake when they do this exercise.  Feels weird but does no harm.  You'll get a good burn from this exercise too.  I like to superset Seated and Standing Calf Press.  Meaning I do one set or one exercise and then one set of the other and keep alternating.  This lets one muscle recover while the other is being blasted.

Dynamic Calf Training

Barefoot Sand Running

Normal running or even better running barefoot in deep sand really pumps the calf muscles and the deeper flexor muscles.  Ice skating is a great calf workout (especially skating backward).  For fun try a mini-trampoline workout for calves.  Just bounce away for 8-10 minutes.

Killer Calf Workout

4 Sets of 15 Reps on Standing Calf Press supersetted with:
4 Sets of 15 Reps of Seated Calf Press

Stretching Calves

Static Calf Stretch

Find a set of stairs of suitable substitute.  Place the ball of one or both feet on the edge of the surface and allow your body weight to push your heel(s) toward the floor.  I hold the stretch for about 10 seconds and repeat twice.  Some people advocate holding a static stretch for 20 seconds...golgi tendon...blah blah...whatever...I'm too ADHD for that.  5 seconds or 10 or 20...Do your static stretching at the end of your workout.  At the end of the workout your muscles are thoroughly warmed-up and flushed with blood.  Stretching makes for a good cool-down phase.

Working Tibialus Anterior

I'll discuss this in a future post - stay tuned.

Tom

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Shoe Review - Asics Gel Nimbus 13

ASICS Gel Nimbus 13

New Runners

Is there a bigger thrill than a brand new pair of sneakers?  I went into Cleve's Source for Sports in Fredericton to buy a new pair of hockey pants for my Bantam player and as often happens to me, I noticed some other stuff on sale.

Good Deal

The store was having a sale where you paid regular price for one pair of shoes and you got the second pair for only $1.00.  Since my wife needed new running shoes too, it was easy to convince her to do some shoe shopping.  She got a pair of ladies' ASICS Gel Nimbus 13 also.  Each pair was regularly priced at $189 (ouch). But, not bad getting two pairs for about $90 a pair.

Her ASICS Gel Nimbus 13

The Test

I took my ASICS out for a test-run (approx 3km).  They felt great.  I have more metal in my right ankle than my tool box, so I need a really cushy, forgiving ride from a running shoes.  These were sweet.  My last pair of running shoes were Sauconys.  I totally respect Saucony but they just didn't protect my ankle the way I needed.  The ASICS Gel Nimbus 13 had a great sole and good support.  The only slight problem that I had was with the back of the shoes rubbing on my skin.  The achilles support pad rubbed through the skin on my right leg.  You know how nice salty sweat feels oozing into an open wound.  The big takeaway for me is to wear higher socks until the shoes are broken in.  I was wearing really low ankle socks and that led to brand-new shoe material rubbing against sweaty skin...and the abrasion.  My wife wore her shoes for our Saturday morning hike through Fredericton.  She loved them and had no problems.  Oh yeah; I did buy the boy a nice new pair of CCM hockey pants too.

The Recommendation

I like the ASICS Gel Nimbus 13.  If you can overlook the strange mix of colours in the styling (I can) they are a great shoe. 

Tom

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Yaay - Its Friday

Have a nice and active weekend.  Me?  I'm going for a long walk through downtown Fredericton with my wife on Saturday morning.  Then on Saturday afternoon we're heading out to our sister-in-law's cottage for birthday parties and swimming and (hopefully) lot's of sunshine.

Stay active.

Tom

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Almond Milk

Yummy - Almond Milk

Uses

Almond milk is a nice alternative to regular milk. Good for vegans and people who are lactose intolerant.  If you like soy milk; you'll probably also like almond milk.  Almond milk mixes well with protein powder or is a very refreshing drink all by itself.  It doesn't taste like almonds BTW.

Nutrition

Loaded with calcium and vitamin B12, almond milk makes a nutritious addition to your family refrigerator.  Its low in fat and lacks cholesterol.  Almond milk is not a protein powerhouse.  Here's a really detailed nutritional analysis from site I like click here>>  nutrition data

Value

Almond milk is a little more expensive than regular skim milk or 2% chocolate milk, so its better as an occasional treat for most people.  I'll probably buy it once a month.  Between my kids and I, we chugged down a large container (~$3.70) in less than a day. 

Tom

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Parlee Beach - Fitness Everywhere

Taking the family to Parlee Beach for the day.  I can't wait.  I just love the beach.  Sun, sand, surf!  Beach running is absolutely superb.  The sand provides nice cushion and stability for your feet.  Its a great challenge for your legs and cardio-vascular system.  Even just going for a long walk on the beach can be good exercise.



Grizzly Lifting Straps - Reviewed

Lifting Straps - The Basics

I have clients who find the knurled bars in the gym painful for their hands.  Others find a lot of strain on their fingers when they're doing hard pulling exercises.  So I went hunting for some lifting straps.  I found Grizzly lifting straps at Fitworks www.fitworks.ca in Fredericton NB.  They are strong and effective.  They don't cost much, so if I absent-mindedly leave them sitting on a bench and never see them again, I'm only out about $10.


How to Use Lifting Straps

This takes a bit of practice.  Loop the "noose" over your wrist.  Start winding the free end around the bar.  If you practice a bit you can get the hang of doing this with one hand (which is vital for the second strap).  Once the free end is on tight, it just takes light finger pressure to hold it in place.

Why Use Lifting Straps

Straps let you work more powerful large muscle groups such as lats without the inherent limitations of weaker forearm muscles.  This means you can workout harder and safer (less risk of losing control of a weight).  You'll get way more out of a deadlift session by bringing straps into the equation once hands and forearms are exhausted.

Tom

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Land Forces Command Physical Fitness Standard

Land Forces Command Physical Fitness Standard or "Battle Fitness Test (BFT)" is now officially done for another year.  Friday morning at dawn, me and 76 others from my unit kicked-off on the two-hour+ trudge through the swamp.  Gatorade in hand.  Energy drink secured in my Tac Vest in case I crashed later.  Fistful of Jolly Ranchers in a grenade pouch.


The trail was really decent this year; not too many hills or pot-holes.  Just enough wind to challenge the mosquitos. 

Training for BFT

I put in less miles this year in training for BFT but I loaded the ruck heavier right from the early sessions.  This left me with a twinge in my knee but seemed to prepare me well for the big day.  This year for the first time ever, I tried speed training.  Along my usual route in my neighbourhood, once I was warmed-up I did intervals where I would run between two hydro poles then walk to the next one, then run again.  This paid-off for those times when a big gap would suddenly appear ahead of me in the BFT (big gaps are deadly!)

Nutrition

The night before the BFT, I put a cup of brown rice in the slow-cooker with lots of water and set the cooking level on low.  In the morning there is a slushy goo that no chef would dare serve to a diner but it was chockful of complex carbs that powered me through BFT.  I'm really pleased with my energy levels throughout the BFT (maybe the Viet Cong were onto something).  I had a protein bar stashed in my Tac Vest in case I felt I needed a snack during the test.  Didn't need it. 

Hydration

Someone once told me that he doesn't drink water during the BFT, but he gulps a lot  of water just before the BFT.  I tried that once.  Worst advice I ever listened to.  Had to stop 3 times during the march to pee.  Brutal - you lose precious time and momentum.  Might work for him; not me.  Start off dry and sip as you go.  Sipped a gatorade throughout the first 6.5 km so I could chuck the empty bottle in the trash at the turnaround point.  I grabbed a cup of water at the halfway point.  Had to pee at the end of the 13km march - not too bad.  A sign of good hydration.

Gear

Other than the stuff I had to carry/wear (helmet, weapon, tac vest, rucksack), I wore an Underarmour heat-gear t-shirt.  The t-shirt is olive drab so it looks like an issue t-shirt but it fits really tight.  This is great because it acts like a second skin and reduces friction on your torso.  I wore the thin black sock/cushy thick sock combo in my boots.  Cinched-up the boots supertight but left the top eyelet open.  This helps the tibialis anterior muscle move properly, improves circulation and reduces "shin splints".  Feet and legs survived the BFT nicely.

Warm-up

This makes or breaks the BFT.  Two words: heel rocking.  This simple warm-up will save you in a forced march every time.  To do this easy warm-up you stand with feet abot 6 inches apart and slowly rock back and forth from your toes to your heels.  This warms-up almost all of the muscles in your lower legs and prepares them for the march.  I also do about a dozen deep squats to wake up the glutes and quads.  A couple of lunges will get the hamstrings warmed-up.  I do some shoulder shrugs to get the traps ready.

Post-BFT

I booked a massage with my favourite massage therapist - Christa Veinotte for after the BFT.  She was all booked for Friday but I went in Saturday afternoon and it was well worth it.  She worked on my traps and calves.  Felt so good.  Highly recommend a good massage after BFT. This will flush metabolic toxins and speed recovery.  Christa said I should have soaked my feet in warm water and epsom salts.  Good idea.  I also drank a lot of water, ate some nice BBQ steak and scarfed some carbs.

Now

Now its time to get back to normal training and turn my attention to summer hockey!  I love walking out of the rink after a game wearing shorts and t-shirt rather than parka and toque.

Tom

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Eggs - Superfood

The simple egg may be one of the best nutrition sources you can find.  Convenient, economical and nutritious.

Hardboiled, you can choose to eat just the white or the yolk or both.  Prepared this way they can easily be taken to work or school for your lunch or snack.

For even greater convenience you can buy pasturized egg white.  This product can be mixed into smoothies for added protein.  Check the label to make sure that its safe to eat uncooked.


Eggs are a great source of protein.  They are easily digested.  They cook well and blend well.

Tom

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Training for Battle Fitness Test

Battle Fitness Test or BFT is an annual gut check.  13km of ground pounding followed by a simulated trench dig and casualty drag.  Fail to prepare for this ritual and you could be in for 2-3 hours of hell.

I start training about 6-7 weeks before the BFT.  The main purpose for this is to get my feet ready.  Gone are the glory days of my youth when I could just roll out of bed and do the BFT.  Now, I like to know that I'm ready.  Put on two pairs of socks and lace up your boots good and tight to prevent blisters.

There are a lot of hills in my neighbourhood and this makes for ideal terrain for BFT training.  I like to load up the rucksack and go for a long hike on Sunday afternoons.  This gets the legs and feet ready for the big day. 

I load the rucksack up to about 50 lbs for the training marches.  This is slightly heavier than on test day but that way I know the weight won't be a problem.

Nutrition is a big thing for the BFT.  Get lots of complex carbs into you before BFT.  Oatmeal, rice etc.  Have a sip of water before the test (not too much as you'll lose time if you need to stop to pee).  Carry water and a sports drink to sip along the way.

Tom

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BOSU



Side Crunches on BOSU - great for obliques

With a little practice, anyone can do advanced core training moves safely on BOSU.



Turn BOSU over and use it for a variety of other exercises.  This is Mountain Climbers on BOSU - Very Challenging.