Strength vs Hypertrophy vs Endurance

When designing a workout program for lifting it is important to decide what your goal is: to get stronger, increase muscle size (hypertrophy), or improve endurance and subsequently design a program that is effective in achieving that goal. When training for strength the main goal of the workout program should be to increase the overall…

Battle of the Carbohydrates

Carbohydrates are always getting a bad rap when really they are a huge essential part of a healthy diet! The problem is that we often eat the worst kind of carbs. Carbs should make up about 60% of our daily caloric intake. In a regular 2000 calories per day diet, this comes out to about…

HIIT Workout 3/4

Here is a nice little workout to burn off the extra calories from the weekend! Low intensity (L): 4.0 High intensity (H): 11.0 These are just the speeds that I use, everybody works at a different rate so adjust them to your ability!  When switching between speeds allow an extra 15 seconds to the time…

What’s the evidence: Creatine

Creatine is actually formed endogenously in the body by the liver, kidney, and pancreas. It is used as energy for the muscles. Creatine can be found in food such as meat, fish, and eggs. People who eat mostly plant-based diets may have reduced stores of creatine in their bodies. Creatine is often used as an…

What’s the evidence: Pre- Workout

Ergogenic aids are always a hot topic in the world of fitness. Ergogenic aids are substances that are taken in order to improve performance. When I began training I can remember being so confused. I would order multiple different types of supplements that I believed were going to change my life and then never take…

H.I.I.T. the Ground Running

What is H.I.I.T.? H.I.I.T stands for high-intensity interval training, which is a method of improving cardiovascular fitness that has quickly gained popularity due to its many health benefits. It usually involves a period of high-intensity work followed by one of a lower intensity interval, allowing the body time to buffer lactic acid in order prepare…

Jumping to the Top

This workout absolutely kills the legs. A minute has never lasted so long. Involves all of jumping, great for increasing power. Best of all, no gym needed!   High Knees – 1 min Jump Squats – 1 min Mountain Climbers – 1 min Burpees – 1 min   Plank – 1 min   High Knees…

Flag Track Workout

A nice cardio workout that doesn’t require a gym! Warm up: 2 laps jogging (800 m)   4 laps Sprint between the black flags (100 m) Jog between the black and the white flags Walk between the white flags   Rest: Jog 2 laps (800m)   4 laps Sprint between the black flags (100 m)…

12 Minute Abs

Short and sweet abdominal workout that will get the core burning! Only equipment required is a mate. Plank- 30 seconds Bicycles- 30 seconds Leg lift- 30 seconds Oblique side to side ankle taps- 30 seconds Reverse crunch- 30 seconds Frog crunch- 30 seconds Russian twist- 30 seconds Plank- 30 seconds Repeat 3 times! Click the…