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10 Ways to do Boxing more often

Want to do boxing more often?

#1. Do 6 minutes of shadow boxing in the morning when you wake up, combined with some morning stretches. Helps wake you up in a hurry.

#2. Install a boxing punching bag in your basement or garage - and then schedule 20 minutes every day to use it.

#3. Practice shadow boxing while you wait for water to boil. eg. When making coffee, tea, when boiling water for pasta, when making soup, etc.

#4. Buy an old used punching bag that has seen better days and take it with you to the cottage and take it out whenever you want to practice with it.


#5. Get yourself some portable boxing punching bags so you can practice while camping or on road trips.

#6. Practice boxing while waiting for a bus or taxi outside. Also keeps you warm if it is cold outside.

#7. Sign up for boxing lessons with a trainer (like me) or sign up with a local boxing gym.

#8. Encourage your friends or family members to get into boxing too, and practice boxing together in a safe manner.

#9. Go jogging and practice boxing while you jog. Great for your endurance.

#10. Install a homemade boxing bag in a nearby wooded area for everyone to use. A cheap way to do this is to use old tires like in the photos below.



Catastrophe! How to get back on the horse after binge eating over the weekend

We all do it once in awhile.

We go away on vacation, often for Thanksgiving, Christmas or some similar family or friends oriented event, and we end up eating too much.

So what do you do about it and how do you recover from it?

#1. Moderation is Key.

Sometimes overeating is unavoidable, but if you know you are going to be overeating because Grandma keeps pushing cake at you and you are trying to avoid a third helping here is a handy thing to say:

"I already ate two. If I have any more I might burst."

At which point grandma will leave you alone and focus her attentions on fattening up the younglings.

Having the willpower to lie to your grandmother may take some effort, but your quest for moderation will not be stopped after the second helping. The cascade of sweets will wear down your willpower, so each time you sit down and eat your goal should be to limit yourself to no more than two helpings.

Two helping of Aunt Marjorie's pie. Two helpings of Grandma's cake. Two cookies from the tray of cookies your mother brought with her to the event. You get the idea.

And at some point you should start to fill full, at which point you should reach for the water - drink your fill of water, and pronounce yourself full.

When amongst friends it may be an even more glorious smorgasbord of junk food. Chips, pizza, chocolates, candies - like a junk food filled Halloween party. Your goal here will be to avoid becoming the Cookie Monster, crumbs flying in every direction, shovelling it in two hands at a time.

Same deal as before, eat your fair amount - then drink a large glass of water and then you should feel full.


#2. Plan Ahead to Prevent Over Eating.
There are ways that you can prevent the junk food from storing as long-term fat. Amongst the best preventative measures are...

-Eat a solid meal before going out.
-Eat a good sized portion of only what you have been craving...OR
-Try a *little* bit of everything.
-Avoid excess alcohol. It will just make you more hungry. Focus on water instead and stay hydrated.

#3. Don't Repeat Binge.

Okay, so you tried moderation and prevention, and possibly failed miserably. Or maybe you were successful. Even if you were not, no biggie.

What you need to do is don't do it again the following day (eg. The Sunday after the Saturday Pie Eating Contest). Your body stores extra fat over longer periods. If you only slip once in a while, it will be burned off easily with exercise because the blood sugar will still be in your blood system for 24 hours, and balanced by good nutrition and exercise you will be fine. However if you binge again a 2nd day then your body will start reducing your blood sugar levels by storing it as fat instead. So the trick on the 2nd day is to continue moderation as much as you can. Hopefully you are still full from the first day and this won't be too hard.

Honestly, there is also a psychological benefit to this too. If you're eating really healthy 90% of the time, eating "bad" food is psychologically GOOD for you. Why work out so hard, and monitor food intake, if you can't let loose once in a while and enjoy having a sweet tooth once in awhile? As long as your calorie input is less or equal to the output, you will continue to lose/maintain weight. Falling off the wagon (or horse) is a minor setback. It's only when you are eating more than you burn on average, over the course of the week, that you should be worried about losing results.

#4. Post Catastrophe Clean Up, aka Getting Back On The Horse!

Exercise. Burn fat the next morning. You will feel better about yourself in a hurry.

Drink lots of water and herbal tea. Give your body a flush. Liquids are your friend. Staying hydrated will keep the metabolism revved, and will reduce bloating. You may end up needing to urinate a lot, but every time you do your body will be ridding yourself of excess chemicals.

Calorie cycling. Calorie cycling is just a theory, it has yet to be proven, but it is a sound theory that involves tricking your metabolism into changing itself. The technique is very simple: If you have a heavy calorie day, cycle with lower calories on the following day. Basically, just eat lighter the day after you binged. (I do a similar thing whereby I have a high calorie day every Friday, and the rest of the week is low calorie days. This way I maintain higher energy levels, but only eat excessively on Fridays when I hang out with friends.)

Eat lots of fruit and veggies. Your body needs a dose of nutrients. Fruits especially, and vegetables have a high water content, and both contain: vitamins, minerals, antioxidants, and fiber. Fill up on good stuff.

NOTE

One or two days of eating badly isn't that big of a deal. You don't need to be alarmist about it. Just get right back on the horse and don't worry about it. Stuff happens and you can't let the small stuff get in the way of your big picture.

So if you eat a whole chocolate rabbit once a year during Easter, no biggie. You will make it up through smart diet and exercise during the weeks and months and years after the fact.


Archery 101 in Toronto

Where to buy Archery Equipment in Toronto

ArcheryToronto.ca maintains a list of all the reputable places where you can buy archery equipment in Toronto. The good news is that the list includes traditional bows, compound bows, and even places where you can buy Olympic archery equipment.

Archery Ranges in Toronto

There really is only big one that everyone can use: The Toronto Public Archery Range.

There are several smaller private archery ranges at Hart House (for University of Toronto students), the JCCC (primarily for people seeking to learn Japanese Kyudo), and also at Casa Loma (which offers longbow archery lessons for small groups several times per year).



Archery Lessons in Toronto for Kids

If you are looking for archery lessons for your kids you can...

A. Ask me to teach them.
B. Sign your kids up for Boy Scouts / Girl Guides. (I first learned in Boy Scouts myself.)
C. Send your kid to a day camp / summer camp near Toronto that offers archery lessons.

Note - Finding archery lessons for kids can be tricky as many instructors don't teach kids and have a set age limit.

Archery Lessons in Toronto for Adults

A. Ask me to teach you.
B. Sign up for Kyudo at the JCCC.
C. Sign up for longbow lessons at Casa Loma.
D. Browse other individuals / places which offer archery lessons in Toronto.

Guide to DIY Archery in Toronto

For starters read the Do-It-Yourself Approach to Archery in Toronto, an article I wrote for the Canadian Daily. That will give you a good idea of how to get started and how to do archery without hiring an instructor.

Other Archery Resources

#1. The Canadian Toxophilite Society.

#2. The Toronto Survivalist Meetup Group.

#3. The Toronto Public Archery Range on Facebook.

#4. The Ontario Outdoor Magazine Bowhunting Forum.

#5. Buy one of the following books that I recommend: "Precision Archery" by Steve Ruis and Claudia Stevenson; "Archery: Steps to Success" by Kathleen Haywood and Catherine Lewis.

5 Whey Protein Recipes on Video

There are lots of ways to mix whey protein in with lots of your daily foods. Everything from cereal to coffee to even pancakes and cookies. Go browse YouTube for whey protein recipes to see what I mean. Below is some examples that I found.

Up first on the list of whey protein recipes...



Whey Protein + Cereal!



Whey Protein in a Sandwich???



Whey Protein + Yogurt!



Whey Protein Oatmeal Cookies!



And lastly...

Whey Protein + Coffee!




Frequently Asked Questions about Whey Protein

Below is a list of Frequently Asked Questions about Whey Protein - and their corresponding answers.

#1. Does Whey Protein Have any Side Effects?

Whey protein is found in milk. There are no documented side effects provided a person does not have an allergy to dairy proteins or does not need to restrict dairy products for medical reasons. If you are allergic to dairy proteins please consult with a physician prior to consuming any type of whey protein.

#2. There are so many different kinds. Which Whey Protein Supplement is right for me?

When it comes to choosing a whey protein supplement that's right for you there are two main things you need to take into consideration: budget and quality. There are 3 main types of whey protein available:

    Whey protein isolate - the most pure form of whey protein - more expensive.

    Whey protein concentrate - not as pure, slightly higher fat & lactose - cheap.

    Whey protein blend - a mixture of isolate and concentrate - moderately priced.

Obviously, the more pure and high quality the product is then the higher the price tag will be. This is why whey protein isolate is the most expensive form of whey protein. But you get what you pay for, pure whey protein is literally zero fat, zero carbs and zero lactose. It's the highest quality protein and will give you the most protein per serving with the least amount of calories. So if you have the money to spend, then whey protein isolate is the best quality protein available.

#3. What are the Pros and Cons of Whey Protein Isolate?

Pros of Whey Protein Isolate:
  1.     Purest form of whey protein available
  2.     Fat free, lactose free, carb free
  3.     Excellent amino acid profile
  4.     More protein per serving
  5.     Ideal for both muscle building & fat loss
Cons of Whey Protein Isolate:
  1.    More expensive than concentrate & blends.
#4. Which whey protein brand name company is the best?

There isn't a "best". That is like asking which clump of sand is best. Sand is sand. Whey protein isolate is whey protein isolate, it is chemically no different from other whey protein isolate.

However when it comes to whey protein concentrate and whey protein blend, there will be definite differences in purity between different companies because they will be filtered differently and some concentrates will be higher quality than other concentrates, and the same goes with blends.

For someone who is looking for weight gain - muscle mass - they might want the concentrate or blend because it will give them more energy during their exercise routine. For someone who is actually looking to LOSE weight, but wants to gain muscle while shedding fat, they might want to pick the isolate instead - or if they feel they need more energy, the concentrate.

So it isn't a matter of which is the best brand name company, it is a matter of which product suits your needs in terms of protein, energy and price.

A quick rule of thumb, the bigger and shinier the container, the more likely the contents are overpriced. Myself, I whip out my smartphone and start doing protein per price calculations with the calculator on my phone.

#5. What are the Pros and Cons of Whey Protein Concentrate?

Pros of Whey Protein Concentrate:
  1.     Well priced, with 5lbs starting at under $30
  2.     High in amino acids
  3.     Great for muscle building
Cons of Whey Protein Concentrate:
  1.     Higher in fat and carbs than whey protein isolate
  2.     More calories per serving coming from fat
#6. What are the Pros and Cons of Whey Protein Blends?

Thankfully there is some middle ground - Whey protein blends, as the name suggests, is literally a blend of whey protein isolate and concentrate. Roughly half and half, depending on the company. By doing this, supplement manufacturers have found a good middle-ground between price and quality.

Not all protein blends are created equal though. Some have more isolate than concentrate, and vice versa. So like I said earlier, now is a good time to get out your calculator and do some calculations to determine the price per protein.

Pros of Whey Protein Blends:
  1.     Good mix of isolate and concentrate protein sources
  2.     Great value for money
  3.     Excellent amino acid profile
  4.     Less fat/carbs/lactose than whey protein concentrate
  5.     Loads of brands to choose from
Cons of Whey Protein Blends:
  1.     More fat/carbs/lactose than whey protein isolate
  2.     Some blends contain a lot of whey protein concentrate
#7. Can I mix whey protein with other supplements?
Yes of course. Whey protein goes well with a whole host of supplements. A few examples are creatine, dextrose and glutamine. In fact, the uptake of protein can be improved by combining it with high GI carbohydrates. This produces an insulin spike that delivers nutrients to muscles faster than water or milk.

However what really matters is what your goals are. If your primary goal is to add on muscle, then you need to learn more about whey protein and the other supplements you are using to see how each works independently.

#8. How much protein should I take?

How much whey protein you need is completely dependent on your weight, exercise level and goals. No 2 people are the same. Bodybuilders generally consume between 1 and 2 grams of protein per pound of bodyweight per day - but to be fair, not everyone is a bodybuilder and doing that much exercise. If you are an average joe who is trying to put on extra muscle, 1 scoop is probably all you need.

#9. When is the best time to take whey protein?

When you take whey protein depends on your goals. Whey protein is fast digesting, so it's ideal for when you need it quickly. The most common times whey is used is first thing in the morning, after sport or training and sometimes before exercise. So you can mix it with milk, water, yogurt - I even enjoy mixing it with my cereal and milk in the morning to make my Kellogg's Vector flakes taste chocolaty.

#10. Will whey protein help me lose weight?

More likely you will add weight first - as you put on more muscle weight.

However assuming you are exercising, especially cardio exercises, adding whey protein to your diet will add more muscle mass to your heart and lungs and give you a greater endurance.

And greater endurance means you can run faster for longer periods of time - which will ultimately burn more calories and shed fat. Thus yes, whey protein can help you lose weight - but only in combination with regular cardio exercises.

Studies have also  found that individuals who combine diets with leucine rich protein foods, like whey protein, and exercise have more lean muscle tissue and they lose more body fat. As they lose fat their metabolic rate increases and they naturally burn more calories each day. Another way that whey protein helps manage weight is by promoting satiety, or a feeling of fullness.

#11. What is better, whey or casein protein?

Whey protein has the highest BV value, and is the richest source of BCAAs of any protein. This means it is far superior to any other type of protein for muscle building, weight loss and general health. Casein protein has its place though. Casein protein is absorbed much slower by the body (up to about 7 hours). This means it's ideal for a "night time" supplement, taken before bed. Bodybuilders and professional athletes have used casein for decades as a slow release protein to repair muscle tissue during sleep.

Thus for best results, use whey protein in the morning, before and after workouts, and consume casein protein as part of your evening meal.

#12. Is whey protein OK for vegetarians?

    Absolutely. Whey protein is an ideal protein source for vegetarians who include dairy products in their diet. However for vegans, who don't consume dairy, they won't like where the source of the whey is coming from: Dairy farms.

#13. Is whey protein easy to digest?

Whey protein is water soluble and a very easy to digest protein. It quickly enters the body to provide the important essential amino acids needed to nourish muscles and other body tissues. This is one of the reasons it is a common ingredient in infant formula and protein supplements for medical use.

Some people also make granola bars, biscuits and cookies using their whey protein. There are lots of recipes online for you to browse.

#14. Can whey protein harm my kidneys?

No. Bodybuilders frequently consume up to 500g of protein per day for months - even years. There is no scientific evidence that this ridiculously high protein intake causes kidney problems. (Although there is evidence of bodybuilders taking steroids, and that DOES cause kidney problems and all sorts of other problems with internal organs.)

For animals studies have shown that animals with high protein intakes (like cats, dogs, bears and other carnivores) they don't suffer kidney damage for the first half of their life time. The kidney damage they sometimes suffer later in life is more closely linked to aging and getting older.

High protein intake may be hazardous only for individuals who have abnormal kidney function or kidney disease, and the reason is because their kidneys are the first to suffer if they become dehydrated.

Even for the disease-free individual, the most serious concern with high protein intake is dehydration, because it takes a lot of water to metabolize protein. Thus for best results, drink between 250 mL to 500 mL of water for each scoop of whey protein you take.
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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