5 Bodybuilding Tips you can do Today for $0

Let's pretend you want to start bodybuilding or weightlifting today, but you don't have the budget to go buy fancy equipment or get a gym membership.

With a recession looming and rampant inflation, now is a good time to invest in BUYING NOTHING, but instead making use of the muscle between your ears to start weightlifting today without having to spend a penny.

 #1. Bodyweight Exercises

You don't need fancy equipment to do the following exercises:

• Sit-Ups, 8 sets of 12
• Push-Ups, 8 sets of 12
• Squats, 8 sets of 12
  
• Jumping Jacks, 8 sets of 12

Admittedly the jumping jacks will feel more like cardio, but you're still technically lifting your body during the process.

#2. Less is More, sets of 8 to 12 reps

Start with doing 8 sets of 12 repetitions of each exercise you are doing. So 96 total.

Every 3 weeks of doing these exercises you can change the number of sets and repetitions as follows:

• 9 sets of 11
• 10 sets of 10
• 11 sets of 9
• 12 sets of 8
  

So the volume stays roughly the same, but the focus at the beginning is on endurance, while as you progress it becomes more focused on strength. It is assumed that after 3 weeks of doing the same exercise that your endurance should have gone up by now. You should also be a bit bored and looking for a change and wanting more of a challenge.

If you're really desperate for a change you can jump two stages instead of one, or possibly progress to the next stage every 2 weeks instead of 3.

#3. Look around your home for Old Exercise Equipment

Chances are likely you already have some equipment laying around the house, possible yours or your spouse's, or roommate's. Ask if you can use the equipment. Ideally you will be looking for the following items:

• Dumbbells
• Barbells
• Kettlebells
• Chin-Up Bar
• Exercise Mat or Yoga Mat
• Weightlifting Bench
  

With those you can do a variety of weightlifting exercises.

But you can also make do with other items that you find around the house. Don't have any weights? Fill a cloth grocery bag with books and lift that instead. Or a bucket of water. Or a sack of flour. Small children...

#4. Ask Friends and Family for Old Exercise Equipment they don't use any more...

Tell them you made a New Years Resolution to exercise more and are looking for donations of any exercise equipment they don't need or use. IE. Exercise equipment they probably would've thrown away eventually anyway.

Not all the equipment people give you will necessarily be meant for weightlifting or bodybuilding or powerlifting, but you shouldn't turn down anything you can potentially use for exercising. Eg. If someone offers you archery equipment, take it because archery is a great way to build your upper back muscles.

If someone gives you something that you really cannot use try trading it for different exercise equipment via Craigslist or Facebook Marketplace or similar websites.

#5. When Exercising focus on Form and Safety

Do the exercises properly. If you're not sure how to do the exercise properly consult YouTube or various websites on the topic. You don't need to spend $$$ on personal trainers in order to learn how to do an exercise properly.

Do the following:

• Be cautious.
• Don't overdo it.
  
• Learn the correct form.
• Be patient.
• Start small, build gradually.

MORE TIPS!

Eat lots and eat healthy. Don't be afraid to eat too much. It is more important that you eat lots of healthy food so that you have plenty of nutrients and protein to build muscle.

Got vitamins you should be taking? Start taking them daily.

Eat more often to replenish your strength and energy levels.

Avoid junk food.

Rest and recover.

Learn how to do compound lifts/movements properly.

Find a program that fits your needs.

Stick with it!

Only train 3 to 4 days per week.

Alternate leg days and upper body days / different muscle groups so that muscles have more time to recover and grow.

Take scheduled breaks.

Don't be afraid of (healthy) snacks. If you're hungry, eat something!

Practice the mindset of an athlete. Think of yourself as being "in training".

Better to eat too much protein than not enough.

Creatine Monohydrate (found in red meat), but you can also buy supplements. They're not cheap however. I swear the price has doubled in the last 20 years.

Fish Oil or Krill Oil, not only good for your brain, health, lowering cholesterol, etc, but also good for building muscle.

Best Home Gym Investments for Strength Training

Getting a daily workout in during a busy schedule is always a challenge. Between work, school, and family life, finding time to spend in the gym is almost impossible. But, since exercise is the most beneficial thing you can do for your health and is entirely within your control, you know you just have to find a solution.

One solution to this common problem is to work out at home. Creating a home gym is an effective and easy way to exercise daily when you struggle to find time and motivation. By working out at home, you take the extra time and stress of going to the gym out of the equation, saving time and money.

So make exercise easier and more obtainable by creating your own personal home gym. Stock your home gym with the appropriate equipment, and start enjoying a workout in your own home.

The Top 7 Best Home Gym Investments for Strength Training

A home gym is a perfect solution to the issue of not getting enough regular exercise, but it can be challenging to determine what equipment you should buy and which equipment you may not need.

Take a look at the top seven best home gym investments for strength training to help guide you toward creating the perfect home gym that is right for you.

Adjustable Dumbbells

One of the best investments for strength training exercises you can do from home is adjustable dumbbells. Adjustable dumbbells are relatively inexpensive yet so versatile that you can use them to work every muscle group in your body.

Another great thing about adjustable dumbbells is that they don’t take up much space. They are the perfect addition to a home gym with limited space since you won’t need as many different sets of dumbbells to account for the different weights you need. They are easy to use, and storing them is never a problem.

You can easily get a full-body workout with just one set of adjustable dumbbells. You can use the lighter weights for upper body exercises and core workouts and the heavier weights for lower body and back exercises. 

DIY Homemade Dip Station

If you’re really strapped for cash and want something that you can build yourself, try creating a DIY homemade dip station for your home gym. Dips are a great workout for your triceps, shoulders, and back, but they take time to perfect. A homemade dip station would be perfect for gaining strength in your upper body and would fit nicely into a home gym.

To create a homemade dip station, you need wood, pipes, clamps, and screws. The best part of building your own home gym equipment is making it as big or small as needed to fit your space properly. Just be sure you have all of the pipes secured tightly with fitted collars to avoid potential injury from a flimsy pipe fitting.

A homemade dip station is also used for bicep workouts such as high pulls and pull-ups and can also work as a stability bar for performing other exercises that require balance.

Workout Bench

Another simple piece of equipment that is perfect for a home gym is a workout bench. Having a workout bench will make exercises easier to complete and helps keep your posture in good form. They are easy to install and often found in yard sales, garage sales, or various online secondhand retail stores like eBay.

A workout bench is excellent for completing workouts utilizing dumbbells, barbells, kettlebells, and standard core work. You can use it as a stepping stool for dumbbell step-ups, or if you’re working those glutes, a bench is a great workout tool for hip thrusts and split squats.

If you want to save even more money on your home gym, you can also DIY a workout bench. Use wood blocks, foam, and sweat-resistant fabric for the upholstery to create a workout bench that is perfect for your small space.

This is the perfect solution if you’re unsure if a traditional-sized workout bench would fit into your space since you can make it as big or as small as you’d like.

 

Resistance Bands

Resistance bands are perfect for quick, home workouts. They are easy to use, easy to store, and incredibly cheap.

Resistance bands are ideal for strength training those small muscles that tend to be difficult to grow because you’re creating resistance against the muscle. Still, the weight isn’t so heavy that you cannot work the muscle to failure, which is important for muscle growth.

Some other workouts you can complete with resistance bands include donkey kicks for your glutes, fire hydrants for your thighs, and overhead resistance band pull-aparts to grow your shoulder muscles and bicep curls. It’s amazing how many different muscle groups you can exercise simply using a set of bands.

When choosing the perfect resistance bands for your home gym, be sure to find a set that offers a few different resistance levels, and ones that are color coded for the different weights are also convenient.

There are also some with handles and some without. Resistance bands with handles are great for arms and upper body workouts, whereas booty and lower body workouts use bands without handles.

Punching Bag

 

Another great addition to a home gym that adds the opportunity for both cardio and strength training is a punching bag. You don’t often think of a punching bag as gym equipment, but you’d be surprised how many muscles you work when using one. 

 

Punching bags are small in size, so they fit into your home gym easily, are generally non-intrusive, and are easy to install. 

 

You can buy a punching bag at any local sporting goods store or make one yourself. Then, using wood, metal, or steel to hang the bag, you can simply install your own for a super inexpensive DIY version of a punching bag. Just be sure the bag is secure so that when you’re punching away, the bag stays tightly in place. 

 

A punching bag is also a great way to incorporate cardio equipment into your home gym without taking up too much additional space, like an elliptical or a treadmill would require. Building muscle strength may be your initial goal, but cardio is also very important for a well-rounded workout program that will help keep you healthy for many, many years. 

 

Virtual Personal Trainer

 

Another home gym investment that will help you increase your muscle strength while also keeping you motivated to reach your goals is a virtual personal trainer. 

 

A virtual personal trainer will create workouts tailored specifically for you and the goals that you are looking to achieve. Of course, you can have all the gym equipment in the world, but what good does it do you if you aren’t using it correctly?

 

Investing in a virtual trainer will give you a goal-oriented mindset and add more value to the home gym equipment you have already invested in. Personal training in a gym setting is expensive and calls for a trip to the gym every day. In contrast, a virtual personal trainer creates workouts for you virtually that utilize only the equipment you have available to you at home.

 

Having a virtual trainer also helps to hold you accountable for the workouts and adds a bit more of a personal touch to your program. It’s also helpful when you’re unsure whether you’re completing the exercises correctly, and it can help reduce your chances of getting injured while working out.

Kettlebells

 

Finally, when discussing the best home gym investments for strength training, we would be totally crazy not to include kettlebells. Kettlebells, like dumbbells, are easy to store, come in a variety of different weights, and are incredibly versatile. 

 

What’s more, you can use a kettlebell in place of two dumbbells in most cases, which is another reason why they’re great since you don’t need to purchase them in sets. 

 

Kettlebells are also good investments because they have handles that are easy to grip and perfect for people with weak wrists. In some cases, you can purchase them in different colors or styles, so it’s easy to depict which kettlebell is heavier or lighter than the other. 

 

Popular exercises that utilize kettlebells include kettlebell swings, lunge-to-arm presses, and teapot lifts, which are great for working your obliques! 

 

Before You Go

 

Creating your own home gym is the perfect way to invest in not only your home but also your health. You can get an effective workout from the comfort of your own home while still building just as much muscle strength as you do in the gym. 

 

The best home gym investments are things you can easily store to fit into a tight space, are versatile in their use, and can be made at home DIY for even more savings. 

 

So, stock your home gym today with these pieces of equipment for a fun, new way to work out and start seeing those muscle gains.

No Price Hikes due to Inflation at Cardio Trek

 

I have decided to keep my rates the same as they have been since June 2020. So despite the inflation that is going on elsewhere in the Canadian/North American economy, I will be keeping my rates the same.

So for example my Archery Lessons will continue to use the following rates:

1 Student, Weekdays or Weekends
$70 for 90 minutes; 3 Lessons - $200; 5 Lessons - $320; 10 Lessons - $620.

But there is one big change I would like to announce: I will now be accepting couples again. I ceased offering lessons to pairs/couples during 2020, but I will be resuming that in 2023.

The new couples rates are:

2 Students, Weekdays or Weekends
$100 for 90 minutes; 3 Lessons - $290; 5 Lessons - $470; 10 Lessons - $920.

Anyone looking for archery lessons in Toronto, regardless of what style of archery you want to learn, should contact me to learn more: cardiotrek@gmail.com

I teach the following styles of archery:

• Traditional Recurve
• Olympic Recurve
• Longbow/Flatbow
• Horsebow/Shortbow
• Compound Archery

I do not teach crossbows, but I do know someone who does if that's your preference.

Happy Shooting!

Merry Christmas from Cardio Trek

Merry Christmas from Cardio Trek!

Looking for a last minute gift for a loved one? Get them archery lessons in Toronto!

Happy Halloween from Cardio Trek

 

Print out the above image to have a Spooky archery target this Halloween. Enjoy!

Arrow Hitting Bottle and Catapulting Back

 One of my archery students back in July sent me this GIF of their arrow hitting a bottle and then catapulting backwards. Seen in a loop it creates the impression that the arrow is hitting the bottle and just bouncing back and forth, while the lid goes flying each time.

Enjoy!

Photography Credit: Robin Kuniski / www.robinkuniski.com

Never Go Canoeing with a 5-Year-Old

Yesterday "for fun" I went canoeing with my mother and my 5-year-old son Richard.

I don't have any photographs of the lesson in physics because I was too busy keeping the boat upright and trying to prevent it from tipping over.

Canoes, if you're not aware, are a tad tipsy. A tad tipsy in this case means "very tipsy".

And 5-year-olds who don't like to sit still also don't like to listen.

This "comedy horror" experience is not for everyone. If you have any kind of heart condition, please (for the love of God!!!) DO NOT GO CANOEING WITH A 5-YEAR-OLD.

A ten year old? Sure. That sounds fine to me. A ten year old will have a better grasp of physics and that boats can tip over. A ten year old will also be better at listening and actually useful at using a paddle.

This is not to say a 5-year-old won't have fun in a canoe. My son Richard definitely had fun.

Meanwhile poor dad is having a heart attack whilst trying to keep the canoe upright and prevent said 5-year-old from tipping it over. Grandma also enjoyed from her position at the front of the canoe, but couldn't see their grandchild who keeps moving around every 10 seconds or so.

Then there's the matter of the wind.

Now you might not realize that canoes can be affected by the wind so much, but if the wind is strong enough it creates two factors:

1. If the wind hits the canoe broadside it rocks the canoe a bit, making it more tipsy.

2. The wind will make waves on an otherwise calm lake, leading to the waves rocking the canoe more strongly whenever the waves are coming parallel to the side of the canoe.

These two factors combined with an energetic 5-year-old who doesn't listen (and doesn't understand physics) leads to a catastrophic amount of tipsiness.

Is tipsiness a word?

It is now!

A Few Canoeing Tips

Always wear a life jacket in a canoe.

Never stand up in a canoe. (Again physics.)

Keep as much of your weight distribution towards the middle of the canoe as possible. A low center of gravity is best.

Whoever is in the rear of the canoe is the one in charge of steering. Everyone else gets to just paddle, unless otherwise instructed by the person steering the boat.

If possible wait until all occupants of the canoe are at least 10 years old before embarking on this (comedy horror) adventure.

 

 

Whitetail Deer at the Toronto Archery Range

Whitetail Deer

They're about 140 yards away, but there's three fawns and a doe in the photos below taken at the Toronto Archery Range. Just one of the benefits of practicing archery. You get to see wildlife on a regular basis.

Sometimes you can even get really close to them. I once got within 5 yards of a stag.

If you're at the archery range often enough you will see whitetail deer, red tailed hawks, foxes, raccoons, coyotes, rabbits, and more.

Depending upon the season + time of day I also recommend bringing mosquito repellent. That is one bit of wildlife we could do without.

A Beginner's Guide to Clout Archery

Look closely and you'll spot the arrows close to the flag pole shown in the photos on the right.

So what's the big deal?

Well, the flag is approx. 70 yards (210 feet) away from where the archery student was standing... And this was only their 5th archery lesson.

Oh and it was a tad windy that day.

That's why such results are worth taking photos of.

So what is Clout Archery?

Clout Archery is a long distance sport wherein archers compete to see who can get their arrows closest to the flag pole, which is generally placed really far away.

Usually 140 to 180 yards away, which are the competitive distances for Clout Archery.

However since the Toronto Archery Range is only 140 yards long (and lots of trees behind that) we have to use a shorter distance which is still challenging for a beginner, but also surprisingly a lot of fun.

Getting a cluster of arrows to land near the flag pole is also very challenging, even for experienced archers who are used to getting their arrows in clusters at shorter distances.

If you look closely at the photos on the right you will note that some of the arrows are touching or almost touching. That is some very good consistency for a beginner archer.

This isn't unheard of for my archery students however. I have periodically had students hit the flag pole or the flag itself at distances of 80 yards, 90 yards or more.

Getting to the point that you can do Clout Archery with this degree of accuracy isn't for beginners really. I generally only teach this to my archery students who sign up for 5 or more archery lessons.

When students sign up for 5 archery lessons they generally (I will sometimes customize the lessons for the needs of the student) get the following:

Lesson 1: Safety Lecture, Eye Test, Lecture on How to Aim Traditionally, Lecture on Proper Form, Field Archery Practice.

Lesson 2: Target Archery Practice, Lecture on Arrowheads.

Lesson 3: Long Distance Field Archery Practice, Lecture on Arrow Spine.

Lesson 4: Target Archery Practice, Lecture on How to Aim using Gap Shooting, Moving Target Practice.

Lesson 5: Clout Archery or Gap Shooting Field Archery (varies on the student).

Thus it really depends upon the student. Some students are more into learning Gap Shooting and others are more interested in long distance shooting.

Note - When someone signs up for 10 or more lessons I don't really have to choose so much. I will just teach them both, but I will still be customizing the lessons to the student's needs or interests.

Clout Archery Tips

Because the archer will usually have to aim at the sky in order to get their arrows to go that far you need to come up with a system for how to aim at the same spot on the sky.

Don't aim at clouds. They move. Instead you need to measure on the sky where you want to aim. I teach several different techniques for how to measure and aim at the sky so that students can choose which method works best for them.

Proper Form! If you don't know how to properly perform a shot then you should either get archery lessons or buy a book on the subject (I recommend "Precision Archery" by Steve Ruis & Claudia Stevenson).

And if you're in Toronto or the GTA you have no excuse not to get archery lessons from a dedicated professional like myself who teaches multiple different styles of archery and different archery sports like Clout Archery.

Browse the links below to learn more. Happy Shooting!

See Also

The Benefits of Clout Archery

Archery Lessons in Toronto

 

10 Things to do on a Mental Health Day

I don't usually talk about mental health on Cardio Trek, but I am going to do so today because I have decided to take a Mental Health Day. Think of it like a mini vacation. A day off to do something you enjoy that doesn't stress you out.

So with that in mind let's go through some of  my favourite activities to do on a Mental Health Day, and keeping in mind that I like to exercise so there will be a theme to this.

#1. Archery

I love archery. I find it very relaxing, despite it being a sport/exercise. I never get bored doing archery. I get tired and/or hungry and eventually have to leave the archery range because I need food, sleep, ice cream, a shower, etc. Creature comforts. But I am never bored while doing archery or socializing with my fellow archers (most archers are fairly social and talkative).

#2. Go to the Beach and Swim

If it is remotely warm outside (and not raining) then it is probably a good day to go to the beach and swim, walk along the beach, jog in the surf, etc. Take the dog with you. Take the kids. Have a fun time. Bring cold drinks and/or stop for ice cream.

#3. Make Ice Cream!

As you may have guessed I do like my ice cream, and while most ice cream certainly is not the healthiest you can also make low sugar / low fat alternatives that still taste amazing.

You can very easily make your own strawberry ice cream (not real ice cream, but the texture will be roughly the same) by mixing the following in a blender:

• 10 ozs frozen strawberries
• 4 ozs Greek yogurt 
• 1 tsp honey or maple syrup
• 4 fresh strawberries

Easy peasy strawberry squeezy! Afterwards you have a healthy snack you can take with you for a walk, to the beach, to the archery range, etc.

#4. Go for a Walk / Hike / Birdwatching

Where you go doesn't really matter. Walking trails. Abandoned railway tracks. The beach. I recommend taking a camera with you, or if you are into birdwatching (aka birding) then bringing a bird book with you is also a good idea. Even if you are not into birding then now is a good time to start getting interested in it. There are even apps on the subject if you don't own any birding books. (I am not going to recommend a particular app, but feel free to browse.)

#5. Shopping / Window Shopping

I love window shopping almost as much as I like actually buying things. Sometimes it is fun just to browse and look. Even for things you know you cannot afford, like when you walk into a Lamborghini dealership just to have a look. You aren't going to buy a Lamborghini, but it is still fun to walk around them, sit in them and talk to the sales staff (try not to waste their time however unless they look bored due to a lack of customers).

Shopping often deals with a significant amount of walking, and possibly carrying anything that you purchased, so there is oddly an exercise component and it can be quite exhausting by the time you get home with your new purchases.

One of my personal favourites is to go to bookstores and browse (and maybe buy a book). I don't need to buy any books to have fun and relax while shopping for books, but I certainly buy a lot of books judging by my shelves. I also like garage sales and used book stores because you never know what you are going to find. In Toronto check out the store "Re: Reading" on the Danforth. 

Another one I really like is furniture shopping. Mostly because you get to sit on the furniture and it is therefore relaxing, but there is still a goodly amount of walking involved. Plus maybe you finally replace that sofa you've been meaning to throw out, so that could be a win-win.

#6. Ice Skating

In the winter it is a great time to go ice skating, and in a city like Toronto there are many free outdoor ice rinks to choose from. The one in front of Toronto City Hall for example offers skate rentals and lockers so that you can enjoy the activity even if you don't own skates you can still do it. Plus you don't need to be good at ice skating to have fun doing it. It is still fun regardless even if you are horrible at it.

#7. Rollerblading / Roller Skating

Other times of the year you can still skate, but the method is different. It might involve going to a roller rink and renting roller skates or rollerblades, but just like ice skating this is something you can have fun doing even if you are horrible at it.

For best results take a friend or family member with you!

#8. Go Fishing

Not for everyone, but regardless of whether you don't catch anything, catch-and-release, or eat what you catch you will still have a relaxing time.

#9. Antiquing

Similar to shopping, antiquing is when you go to many different antiques stores and browse. Antique store owners are used to people browsing and not buying anything so what you're doing isn't really that unusual.

#10. What is your favourite hobby?

Chances are you have a favourite hobby. Why not spend the day doing it? Just relax and do that one hobby that makes you really happy. As long as the hobby isn't harming you or anyone else, and isn't stressful, then it should be a good way to relax.

Happy Mental Healthy Day!