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Enhancing Your Daily Walk

 Enhancing Your Daily Walk

Health experts are always tell us that walking is the simplest way to get fit and they're right. Based on research, a 20 minute walk every day will induce anti-aging benefits that could add an extra 3 to 7 years.

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How Many Points Do You Have?

How Many Points Do You Have?

We’ve added another reason to work out consistently: points redeemed for free swag, free membership, free personal training sessions and free shakes. Rack up your points just by checking into the club, purchasing recovery shakes & protein bars, getting a much needed (and much deserved) massage, and now, through April 15th you will earn 100 bonus points just for meeting with our fitness director Jose.

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Diet Mistakes that Slow Your Metabolism

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Whether it’s your heart beating, nerves communicating or muscles pumping – your metabolism works 24/7 and is the source of your energy. To carry out these bodily functions, we require energy that ultimately comes from our food. Metabolic rate is affected by many factors, including our age, weight and genetics.

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Your Quality of Sleep Matters

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QUALITY VS. QUANTITY

For an ideal sleep you need to go through several stages. Two of these phases are particularly important: Deep sleep is the most restorative stage of sleep when the body repairs itself, and studies suggest the most damaging effects of sleep deprivation are from inadequate deep sleep.

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Extreme Workout Fatigue and Dry Eyes

Extreme Workout Fatigue and Dry Eyes

Many people worldwide suffer from the condition called dry eyes. It is a syndrome which occurs when the eyes do not produce enough tears or simply when the tears evaporate too fast. This usually causes the eyes to dry out completely and become swollen, irritated and that is the moment when the discomfort hits, followed by pain and occasional blurry vision. It is like something is stuck in your eye all the time, every day. If you are a person who enjoys running or cycling, this syndrome can cause severe problems for you.

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The rep squats experience

The rep squats experience

20-rep squats – or ‘widowmakers’, as they’re sometimes known – are one of the more intense experiences you can have inside a gym. In case you’re unfamiliar, the protocol goes like this:

1. Load a weight that you should only be able to get for about 10 proper reps onto a barbell.
2. Take it out of the rack.
3. Don’t put it back until you’ve done 20 reps.

‘Resting’, albeit with the bar on your back, is fine, and necessary.

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Running a 10K without special training

Running a 10K without special training

What do you do when your best friends get in touch to see if you’d like to run a 10K with them* – despite you having not run for months and months? When this happened to me, I said yes, of course – I’m never one to turn down an opportunity to be active!

This “yes” came from me a whole three weeks ago, so I thought I’d have plenty of time to take the legs out for a stretch, if only to remind them what a bit of distance felt like.

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Discipline and Nutrition

Discipline and Nutrition

When it comes to weight loss, we believe that the more strictly we treat ourselves, the faster we will get to our goal weight. More discipline = faster results right?No.

A little discipline is good.

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Nutrition & Easter

Nutrition & Easter

Easter is a season filled with yummy family meals and treats absolutely everywhere! In fact, the holiday is practically dedicated to baskets filled with chocolatey, sugary indulgences. If you are health conscious, do not deprive yourself during this time! It will only result in overeating and bingeing on Easter treats. These are my top tips to have a healthy Easter without sabotaging or denying yourself so that you can thoroughly enjoy the holiday.

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Popular Nutrition & Diet Myths

Popular Nutrition and Diet Myths

1) “Bread is the devil” – Bread is only the devil if you eat too much of it and smoother it in lashings of butter (because you’ll simply be eating too many calories!). Granary bread is a great source of whole-grain goodness, which reduces our risk of certain cancers, and it has a low GI, meaning that it releases its energy slowly. Having a couple of slices of bread with an olive-oil based spread plus a healthy filling such as tuna and salad is an ideal lunch option!

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40 Reasons to Lose Weight

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We all have our own reasons for getting fit and wanting to become more healthy. Here are 43 of the most common reasons people want to lose weight, how many of them can you relate to?

  • Improved health and wellness.
  • Improved cardiovascular system and function.
  • Feel better physically.
  • More energy.
  • Improved self esteem.
  • Happier when looking in the mirror.
  • Comfortable and confident when talking to new people.
  • Become less self critical.
  • Feel less self conscious in public places.
  • Become stronger.
  • Become faster.
  • Become more assertive.
  • Live longer.
  • Stop getting out of breath easy.
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Loaded Movement Training with ViPR

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MATRIX TRAINERS USE THE VIPER WITH OUR MEMBERS AND THEY LOVE THE RESULTS THEIR GETTING

Your body moves in 3-dimensions, so why not train that way? The ViPR was designed to be a dynamic tool for conditioning the body using a training style known as Loaded Movement Training. This type of training uses whole-body integrated exercises to perform movement-based resistance training. 

Why do we want to train this way? The creator of the ViPR, Michol Dalcourt, describes it best as he shares the need for such a device and why he made it: 

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After training meals

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Okay so you’re planning on going to the gym for a great workout but want to make it count and don’t know what to eat after a workout, right?

Why not try a delicious whey protein shake packed with carbs and nutritional goodness?

What are the benefits of “shakes”?

After a workout your body is depleted of energy (glycogen) and your muscles are damaged. 

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Weight Loss through Nutrition

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“Why am I not losing weight even though I’m training more?”

I’m bombarded with this question everywhere I go, even my wife asks me this on a daily basis. First we need to make sure that everyone understands the difference between weight loss and fat loss.

What’s the difference?

Weight Loss = Wanting to lose body weight on a scale – The sum weight of bones, muscles, organs, fat, etc.
Fat loss = Wanting to reduce the fat on your body regardless of weight – The amount of fat between muscle and skin.

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Coffee & Nutrition Facts

cafemain

A common question that comes up a lot for every nutritionist is “can I still drink coffee?” or sometimes it can be a statement “Don’t tell me to give up coffee, because I won’t!”.

So what is the answer when it comes to your cappuccino, latte, macchiato, flat white, espresso etc? My standard answer is pretty much in line with my whole approach to health: everything in moderation.

It’s important to have balance in our lives and our diets and if coffee makes you happy I’d be reluctant to say you can never have it again. Having said that, there may be cases where I suggest that people do cut it out because it is making their condition worse, for example women suffering menopausal hot flushes, or someone with anxiety or migraines.

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I swing to be strong for life

I swing to be strong for life

            I swing to be strong for life

            Just like most of students of the kettlebell, the swing has had a profound effect on me. I was fortunate enough to have been indoctrinated into kettlebell training eight years ago by Jeff Martone. It was the practical application to my study's of Gray Cook and the movement screen (PNF, reciprocal inhibition, irradiation). Jeff also had one point that he hammered home, everything derived off the swing (ex. clean & snatch). What he meant was, learning the swing is a pivotal point in our strength journey, without proficiency in the swing and learning how to hip hinge correctly, all other exercises would lack efficiency. Take the split squat for example, once I tell a student to squeeze their glutes and pull their knees-caps up as if they were swinging, they pop straight up and look at me with amazement. There is one caveat. The deadlift and the plank are the prerequisites to the swing. Once we have that down, we can then start dialing in on the swing. They are a myriad of benefits that can all be linked to the swing and they have been a life changer to my students and myself.  

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Eat Clean To Get Lean

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Long boring cardio sessions, back to back cardio and spin classes and no results. What am I doing wrong? This is a common question heard by most Matrix trainers. The answer is add in some strength training to build lean muscle which will speed up your metabolism and a healthy meal plan to get all the proper nutrients. Don't worry were not suggesting another crazy fad diet but sensible eating to permanently lose pounds for good.

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The Truth about Youth Training

The Truth about Youth Training

The Truth about Youth Training

Youth athletics is a topic that engenders great discussion and debate among trainers, strength coaches and parents.  Often, we hear stories of children and teens who push themselves (or are pushed by parents and coaches) to the physical brink within their sport only to suffer debilitating injuries that impede their athletic career.  Research finds that these incidents are more pervasive than we could imagine.

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