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Whey Protein Burger

It is BBQ Season in Toronto!

Someone out there (someone who is better at cooking than me) should invent a WHEY PROTEIN BURGER.

Technically its already been invented. It just isn't being mass produced and sold in restaurants or grocery stores or specialty stores catering to exercise junkies.

I found two recipes online, but the first recipe I found didn't list how much of each ingredient was needed so was rather useless. Here is the 2nd recipe, which uses ground chicken as the secret ingredient (you could also experiment with using ground pork or ground beef, but chicken breast is healthier for you).

Whey Crisp Protein Power Burger

Servings: Makes 4 Burgers

INGREDIENTS

1 16 oz. ground chicken breast
1 cup Whey Crisps
2 egg whites
1 teaspoon steak sauce
3 tablespoons Worcestershire sauce
1 tablespoon grill seasoning

DIRECTIONS

Mix egg whites, steak sauce, Worcestershire sauce and seasoning in a bowl. Add chicken and Whey Crisps into mixture. Make 4 small patties. Grill burgers on inside grill or frying pan until cooked through.

For fun add fat free or reduced fat cheese, tomato, red onion, and lettuce. Healthiest when served on a whole wheat roll.

Olympic Archery Equipment - Does more expensive equipment mean better shots?

Yes and No.

When it comes to archery experience, physical fitness / strength and skill matters more than equipment.

An archer who has using the same equipment for 20 years, regardless of the quality of the equipment, will be able to out-perform any amateur archer with the most expensive equipment you can find.

The experienced archer's body will be more finely tuned for the sport, they will know the power and limitations of their equipment and how to best use it, and their level of skill at aiming, controlling their breathing, being patient, etc. will all be dramatically improved over an archer who has been shooting for a year or less.

That said, what difference does more expensive equipment make?

#1. Lighter physical weight.

This means the archer will have to rely less on their endurance and strength over time as they get tired at the archery range at a slightly slower speed. The physical lower weight of the bow means they can hold their bow hand more steady while they are aiming, which means they will have a slight advantage at aiming.

However both of these drawbacks can be overcome if the archer has both a higher endurance and a higher strength. Both of which will be overcome if they train regularly.

#2. What about the poundage of the bow?

Poundage refers to the amount of torque (foot-pounds of pressure) needed to pull back the bow and aim. The poundage required to reach a full draw length varies with each bow and what is considered a full draw length depends on each person's arm length and where they anchor their arrow once fully drawn.

The amount of force used increases the arrow's speed, accuracy, distance, and even punching power.

In this respect Olympic recurve bows, traditional recurve bows and even long bows, short bows, etc all are the same. The force required to bend back a 30 lb Olympic bow is the same needed for a traditional bow of any other type.

The only difference is when it comes to compound bows. Compound bows pull back to a locking mechanism on a pulley. Once it reaches that point the amount of force needed to pull back the bow is reduced by 20 to 80% (varies depending on the type of compound bow). This means archers who use compound bows can hold their arms more steadily after it has locked into place - and it means they get a greater amount of torque going into their arrow shot, which is more important when doing hunting.

#3. More Gadgets

Olympic bows have a lot more gadgets on them. The extra gadgets basically act as crutches for people who lack the technical skill or strength to aim, hold the bow steady, and so forth. The gadgets help the inexperienced archer get a little bit more accuracy.

Example: One of the gadgets is a long rod that sticks to the front of the bow called a Stabilizer. It reduces vibrations in the bow during the time period when the arrow is being released from and passing by the arrowrest. The time period is only about 15 milliseconds, but the slight reduction in vibrations helps make the shot a little more accurate.

To the experienced archer however those gadgets are more of a nuisance however and completely unnecessary if they have honed their skill and their physical prowess.

#4. Reduced Vibrations

Having equipment that doesn't jerk around or "vibrate" as much helps when trying to aim and perform a shot. The more advanced materials used in making an Olympic recurve bow means that the bow vibrates slightly less than wood does. This means that the archer's shots will be slightly more consistent.

Sandwiched between the carbon fibre on bows' limbs is a synthetic foam core adapted from American naval submarines. This incompressible foam, made of evenly spaced glass micro-balloons, lets submarines dive further under water without getting crushed. It performs the same function in bows: When the bow is drawn, compressing the carbon skin, the foam maintains the limbs’ shape without vibrating the way wood does.

#5. Customizable Handgrips

The risers (handle region of the bow) allow you to customize the type of grip you are using. Much of this is personal preference, as some archers find they shoot better with slightly different grips. (In which case the most expensive grip is NOT necessarily the best one for you.)

#6. Lightweight Flexible Arrows

Arrows flex and vibrate as they fly towards the target 70 meters away in approx. one second. That one second is long enough for the wind to affect its flight, so arrow makers must carefully consider an arrow’s weight, stiffness, and shape.

The arrow company Easton uses a design with aluminum wrapped in carbon fiber to balance weight and stiffness with a thin narrow shaft. The smaller width size also means it is less affected by wind. The tapered end further diminishes the effect of wind, while allowing it to escape the bow more easily. The design has proven so successful, that every Olympic medalist since 1996 now uses only X10s.

Furthermore Easton makes 12 different versions of the X10, so archers can experiment with which arrows work best for them based on the weight of the arrow (which is measured in grains).

It costs between $400 and $600 for a dozen X10 arrows, depending on where you buy them. And depending on the store they only sell them by the dozen or by groups of 6.

So yes, if you're hoping to compete at the Olympics the more expensive equipment really does matter.

So how much does it cost to be an Olympic archer?

Aspiring to become an Olympic archer costs up to $25,000 annually in coaching, equipment, trips to competitions, etc. Success requires a rigorous work ethic of 250 to 1,000 shots a day, six days a week, plus a healthy diet, training in the gym and mental / breathing exercises.

Olympic archery equipment alone will cost you about $2,000 to $3,000 Canadian, depending on what you buy and where. eg. Shown below is a riser that costs $899.99.


Of course having the most expensive equipment doesn't guarantee you a spot at the Olympics. Only 64 men and 64 women compete at the Olympics every 4 years. The minimum age for an Olympic archer is 16, and there is no maximum age - and according to my research the oldest archers to ever compete at the Olympics were 48 (men's category) and 51 (women's category).

My advice?

Enjoy the activity of shooting for its own sake. Don't worry about competitions because winning competitions don't really matter in the long run.

And don't worry about how expensive your equipment is. Just shoot for the sake of enjoyment and exercise.

Age is NOT a barrier to what you can accomplish

Age is NOT a barrier to what you can accomplish

Thinking about raising my rates, demand skyrocketing

I am thinking of raising the amount I charge for my personal training services.

The reason is more of matter of time availability. Right now I am SUPER busy working my proverbial butt off for multiple clients, and while I am enjoying what I do work wise, I am discovering I have very little free time to relax, exercise on my own (without clients), and even find quality time for friends, family, etc.

eg. I want to go camping and canoeing sometime this summer but I am not sure how I am supposed to schedule a vacation when I have difficulty saying "No" to clients. (I am very customer oriented, always wanting to make sure my clients are happy.)

It really is an issue of "too many clients" so I am wondering if maybe I should raise my prices for personal training.

I don't want to raise my prices for archery, swimming, boxing lessons because I enjoy those ones too much. But I am very tempted to raise my personal training rates and see what happens.

Right now I am charging $35 per hour (but there are discounts if people buy packages of hours like 25, 50 or 100).

The other option is for me to simply stop accepting new clients. Unless its for a specific time slot I need to fill.

There are admittedly lots of other personal trainers in Toronto, and I suppose I could also turn clients away and send them to other personal trainers... But I've never seen those people work, I have no affiliation with them, and while I probably would earn a commission for every client I send someone else I just don't feel comfortable doing all that when I cannot guarantee the quality of the trainers I might be sending people to.

Another thing I suppose I could do is hire a secretary. That would lower the amount of work I need to do on the website, managing incoming requests, etc. And it would free up extra time for me to both manage my personal life and have more "me time" for exercising.

For now I think I will continue on "as is" and look into the secretary angle. I might raise my rates in August or September, but maybe by then demand may have quieted down.

Personal training is a bit of a seasonal occupation, I must admit. January is a good time to get new people who make New Years Resolutions, but it is the Springtime when people really start wanting to lose weight because they want to get ready for Summer.

For now I shall wait and see.

Weightlifting Split Squats and Side Squats

Split Squat

1. The weight can be placed in front or behind.

2. Place one foot forward and one back with the heel lifted. There should be about 2-3 feet in between your legs, and you should feel a gentle stretch.

3. Keep a tight core and bend both knees to descend. Keep that front foot flat on the floor at all times. The back foot's heel is lifted.

4. When you push back up focus on using both legs (quadriceps in the front, hamstrings in the back leg) to assist the lift, oppose to just the quads in the front.

Note! There is a difference between a split squat and a lunge. They do look very similar and some people actually do split squats thinking that they are doing a lunge. A split squat is an up and down movement only. A lunge moves with direction, taking steps forward and backward lunges. In a one leg squat you are simply dropping the back knee and bending the front leg. In the lunge you use hip flexors as you lunge and move forward with a longer back leg.

Side Squat

This exercise is also similar to a lunge except your feet will stay planted the whole time.

1. Take a wider than squat-normal stance with toes turned out slightly. The weight held behind. If using dumbbells, place them on your shoulders or at your sides.

2. With a very slight bend forward and a straight back, push hips back as you squat to the right. Keep both feet flat. Exhale on the way back to centre and repeat on the left side. That's 1 rep.

Repeat with the other leg.

Sunrise, Sunset, and Daily Weather Forecasts for Fair Weather Exercising

Are you one of those people who only enjoy exercising outdoors in the Summer when the weather is nice?

Well if you live in Toronto here are two handy links for determining when is the best times to schedule an outdoor workout.

14 Day Weather Forecast for Toronto

Hourly Weather Forecast for Toronto

This way you can plan ahead. And scheduling your workouts and exercise routine is a very handy way to make sure you keep exercising and stay motivated.

And some of you may only like to go jogging / etc while it is still light out, or right around dusk. In which case knowing what time the sun rises and sets in Toronto can also be helpful.

Toronto's Sunrise and Sunset for the Coming Week

I use both of the above links when scheduling outdoor workouts with clients and also boxing lessons and archery lessons.

Also handy for scheduling tennis games with friends, picnics in the park, the optimal time to walk the dog, the best time to go hiking in Don Valley or a walk along the beach or cycling near the University of Toronto.

Just remember that scheduling your workout increases the likelihood of actually doing your workout.

May Exercise Motivation Quotes

"Do or do not. There is no try." 
- Yoda


"Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body." 
-Arnold Schwarzenegger
 

"It's all to do with the training: you can do a lot if you're properly trained."
 -Elizabeth II 

"In general, any form of exercise, if pursued continuously, will help train us in perseverance. Long-distance running is particularly good training in perseverance."
 -Mao Tse-Tung 

"On the mountains of truth you can never climb in vain: either you will reach a point higher up today, or you will be training your powers so that you will be able to climb higher tomorrow."
 -Friedrich Nietzsche"

You are your greatest asset. Put your time, effort and money into training, grooming, and encouraging your greatest asset."
-Tom Hopkins

"The purpose of training is to tighten up the slack, toughen the body, and polish the spirit."
 
-Morihei Ueshiba 

 "If you want to make your dreams come true, the first thing you have to do is wake up."
-J.M. Power

"One half of knowing what you want is knowing what you must give up before you get it."
-Sidney Howard

"Obstacles are those frightful things you see when you take your eyes off your goal."
-Henry Ford

"The important thing is to strive towards a goal which is not immediately visible. That goal is not the concern of the mind, but of the spirit."
-Antoine de Saint

"It is easier to go down a hill than up, but the view is best from the top."
-Arnold Bennett 

"You will never find time for anything. If you want time, you must make it."
-Charles Buxton
 

"Act as though and it shall be.
The seed you sow today will not produce crop till tomorrow. For this reason, your identity does not lie in your current results. This is not who you are. Your current results are who you were."

-James A. Ray
 

"Physical fitness can neither be achieved by wishful thinking nor outright purchase."
-Joseph Pilates
 

"A vigorous five-mile walk will do more good for an unhappy but otherwise healthy adult than all the medicine and psychology in the world."
-Paul Dudley White 

Anti-Depressants Vs Sports for Kids

America's children have an obesity problem... because they don't exercise enough.

America's children are frequently diagnosed with depression and prescribed anti-depressant medication... because they don't exercise enough.

Now you might have gone, wait, what does obesity have to do with depression? It has a lot to do with it actually. There has been a lot of health research done linking a variety of hormonal problems with obesity and depression, often creating a vicious cycle wherein the obese person eats comfort food whenever they are sad, which increases their weight and simultaneously the hormones which are making them feel depressed.

In contrast exercise is a natural anti-depressant.

So it stands to reason that if America's parents want their kids to be happy and healthy they need to get their kids involved in after-school sports and summer activities that will keep them active, engaged and having fun.

Now not all kids are cut out for baseball, basketball, soccer or football. Or hockey if you live in Canada. But there are plenty of other sports out there available for children which encourage weight loss while having fun.

#1. Archery - Its super popular right now and it combines resistance training with mental discipline.

#2. Boxing - Makes for a really cardio exercise, which can really shed the fat.

#3. Martial Arts - Lots of cardio and encourages mental discipline.

#4. Bicycling - Including downhill, rally, BMX and more.

#5. Bowling - Not exactly known for its benefits as a weighlifting exercise. Its basically a bit like shotput with a target.

#6. Cheerleading - Yes, it counts as a competitive sport. Gymnastics in general.

#7. Ballet / Dance - Very good cardio and also improves balance and coordination.

#8. Diving / Swimming - Good cardio and resistance training simultaneously.

#9. Fencing - Who doesn't love a good swordfight?

#10. Lacrosse - A brutal game at times, but definitely high in cardio.

#11. Rowing - Racing rowboats? Huzzah. That does sound like fun.

#12. Rugby - Like football, but without all the padding.

#13. Skating - If you have an ice rink handy nearby this makes for good cardio - plus the cold burns extra calories and forces you to move around more to stay warm.

#14. Skiing - Whether its downhill or cross country skiing makes for good cardio.

#15. Tennis - Want to sweat? Tennis will get you breathing and sweating hard.

#16. Wrestling - Olympic wrestling combines speed and strength to try and pin your opponent. Size is an advantage in this particular sport.

So there is really no shortage of sports out there for kids to enjoy if their parents make the effort to enroll them in such activities. The exercise and fun they have will boost their self-confidence and reduce any feelings of depression. Given time the weight will disappear, but they have to stick with it.

Many kids quit sports because they feel they aren't cut out for it physically or feel uncomfortable in a team sport environment. That is why other sports like archery and boxing work better for some children because they have to learn self-reliance and patience instead, but also benefit from a less stressful atmosphere because they can do such sports for fun instead of for competitions.

Note - The above list of sports is equally good for adults who want to lose weight and have fun doing so.

10 Weightlifting Tips for Archers

Weightlifting is a great tool for people who take their archery skills seriously and want to get an edge on the competition. (I also strongly recommend Yoga for improving balance and core muscles, and Meditation for improving your mental approach.)

Physical Strength is all important when it comes to the physical ability to string a bow, draw a bow, and hold it steady. Balance is great for holding your body still while trying to aim, but if you can't even draw the bow and hold it steady your sense of balance will be somewhat useless. (And your mental game even more useless if you can't draw the bow.)

Thus to make any use of the bow you first need to be able to physically draw the bow you are using. For this reason it is best to start with a bow you can already draw. The bow in question may not be that powerful or accurate, but at least you can draw it and hopefully hold it steady.

Progressing to a more powerful bow is a stepping stone for many archers. It shows that they have worked very hard, grown more muscle mass, and now have the physical strength to draw a more powerful bow. In ancient mythology only the strongest heroes were able to string and draw such bows.

An archer can become stronger simply through regular practice in archery, but lets pretend they only visit the archery range once per month or once per week. Well they aren't going to get stronger very quickly then, will they?

No, they won't. But if they complement their archery practice with a weightlifting regimen (especially during the winter months) they can continue to grow stronger and stronger and reach a point where they can draw the more powerful bows and hold them steady.

10 Weightlifting Tips for Archers

#1. Always lift something at least 10 times. If you only lift it 5 times you won't get much benefit from it in terms of endurance. Aim for 10 to 15 repetitions and do 5 sets.

Note - It is important to practice proper weightlifting form when lifting so you are targeting the muscles properly. Whatever weightlifting exercise you are using, research it so you know how to do it properly. This is beneficial both for faster results, but also to prevent injuries.

#2. If you are struggling to reach 5 you are trying to lift too much. Choose a lesser weight.

#3. Don't ignore basic old school exercises like push-ups and pull-ups. Those are both very handy. Sit ups won't help you much because that is targeting your ab muscles, but push-ups and pull-ups are great for targeting the muscles involved in archery.

#4. Don't do only one kind of exercises. Do a huge variety of exercises so you can target multiple muscles groups. Yoga is an excellent example because the different poses target different muscles.

#5. If you start feeling pain in one muscle group its time to switch to a different muscle. "No Pain No Gain" is only partially true. Too much pain means you are overdoing it.

#6. Think Progressive Loading. You want to lift 75% of your maximum lift and then aim for repetitions. As you grow stronger you can increase the amount you are lifting so it is still 75% as your maximum lift continues to go up.

#7. Don't forget stretches. I have an older post on Archery Stretches you will find useful. Isometric Stretches and Body Weight Exercises are very handy for increasing your strength while simultaneously maintaining your flexibility.

#8. Aim for exercises you can use for cross-training the same muscle groups that are used during archery. eg. Boxing and rowing both use pulling motions with the arms and a tensing of the upper back, which will improve both your triceps and back muscles (rhomboids).

#9. Over time you will want to increase the number of repetitions you are doing of each exercise. If you start off doing 10 reps of each exercise you will want to gradually raise the number of repetitions to 20. After you reach 20 continue doing that for 2 weeks and then increase the amount of weight you are lifting and start back at 10 repetitions.

#10. Remember to have recovery periods between sets of repetitions and also between days when doing weightlifting. You have to give yourself time to grow new muscle tissue. Overuse of the muscles on a daily / constant basis will cause muscle fatigue.

BONUS! Remember to focus on the following muscle groups which are commonly used during archery:

upper back and shoulder muscles to draw the bow;
upper and lower shoulder muscles to control the draw arm;
arm muscles to extend the bow arm;
finger muscles to hold the bowstring.

The finger muscles will be most difficult to strengthen. You will need to pull things using those three fingers and hold them in a steady position. In theory one of the best ways would be to string your bow at home and practice pulling the bow and holding it steady every 2nd day.

ANOTHER BONUS - Remember to include both right and left hand sides to maintain a balance of muscle strength.

WAIT, ONE MORE! - Do squats and similar exercises to improve the upper and lower leg muscles which are used to control balance, do twists and yoga to improve the lower back and waist muscles to control a steady stance.

May Boxercise Deal - Boxing Lessons for Less

Did you know that Boxing that is a really great cardio exercise that burns a lot of calories?

Exercise & Calories Burned per Hour
130 lbs
150 lbs
180 lbs
200 lbs
Boxing, sparring
557
643
772
857

Which means that if you want to get into boxing purely as an exercise (as opposed to competitive boxing or learning boxing as a self-defense) you can really shed the pounds quickly.

An 165 lb person burns a little over 700 calories in 1 hour of sparring. Doing boxing for 5 hours in a week and they've lost 1 lb. (To calculate how many calories you can burn doing boxing punch your weight in pounds into the following Boxing Calories Calculator.)

Add in the Afterburn Effect and they may lose closer to 1.5 lbs of fat. That is pretty impressive for only 5 hours worth of exercising.

Precise results will vary on a person's overall weight and physical endurance, but the end result is that boxing provides you with a great cardio exercise that burns a lot of calories - and its fun to do!

I charge $35 per hour for boxing lessons. For 5 hours of boxing lessons (split up over 5 days, depending on the client's schedule) I normally charge a discounted rate of $150 (the client saves $25).

However during the month of May 2013 I am offering a special discount rate for new clients - 5 lessons for $125.

Please note I am not teaching competitive boxing. So if you are into MMA or expecting some serious sparring action, you will be sorely disappointed. I teach boxing purely as an exercise. Hence the term "Boxercise".

To sign up immediately for Boxercise Lessons you can send $125 via Interac E-Transfer to cardiotrek@gmail.com.

Please email cardiotrek@gmail.com to schedule lessons. Happy Boxercising!

Looking to sign up for archery lessons, boxing lessons, swimming lessons, ice skating lessons or personal training sessions? Start by emailing cardiotrek@gmail.com and lets talk fitness!

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