TRX Booty Lift & Abs

TRX Booty Lift & Abs

TRX Booty Lift and Abs

I presented this workout to my class back in January and they loved it! It hits all the target points you want to be firm and toned. The:

  • Glutes
  • Hips
  • Hamstings
  • Quads
  • Abs
  • Obliques
  • Deep core muscles

Now, a heads up though.

You must be comfortable with one foot in the TRX for this workout. If you are not, you can perform all the lunges and single leg squats without the TRX. Okay? Okay!

TRX-Booty-Lift-Ab-Workout-Fitness-with-PJ-b

TRX Booty Lift & Abs Workout

Tools needed:

  • A TRX.

Don’t own a TRX? Then try this leg workout instead – it’s pretty glute and ab focussed too.

 

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Branched Chain Amino Acids

Branched Chain Amino Acids

Branched Chain Amino Acids

and why you need them…

I remember the first time I read about branched chain amino acids (BCAAs). At first I ignored them because I didn’t really do a lot of supplementation with my diet (other than a few vitamins every morning).

However, as I started getting older and researching deeper into finding ways to train the over-40 body (for optimum health, fitness and physique), I knew supplementation was needed.

So, I researched branched chain amino acids (BCAAs) again and here I am today using them as a regular, and daily, part of my diet.

What are BCAAs

First, a little back story about BCAAs.

These particular BCAAs that I am talking about are not a subsidiary of the BCAA Insurance Agency (FYI: this joke is only gonna work with my British Columbia readers).

They will do absolutely nothing for you if your car breaks down, other than perhaps give you the energy to run to the gas station for help.

Instead, these BCAAs (leucine, isoleucine and valine) play a very important role in muscle and energy production during exercise.

Fuelling our muscles

BCAAS are amino acids that the body cannot produce. We must ingest them through food or supplements, and when put to work it’s their job to fuel the muscles whenever our muscles need to contract.

They are main drivers for energy when we exercise and they are also crucial in building and maintaining lean muscle mass.

For those of us 40 years and plus this is great news.

You see we start to lose lean muscle mass in our early 30’s. This decrease in lean muscle tissue is one the reasons we have a harder time maintaining our body weight as we get older (hello middle-aged spread).

As we get older we also have a harder time building muscle.

BCCAs help with both building and maintaining our lean muscle mass as we age.

Studies have shown that older individuals who supplement with a BCAA after their strength workout (and one with a higher ratio of the amino acid leucine), build lean muscle 145% better than those who don’t!

fit-looking-older-man-running-Fitness-with-PJ

What else can they do?

BCAAs also enhance endurance performance and decrease fatigue. I supplement my water with 10 grams of BCAAs on the days I do cardio in a fasted state. They help keep me going.

When it comes to aging there is also some great evidence that BCAAs can have an anti-aging effect.

Researchers believe it’s because BCAAs increase the formation of new mitochondria.

Mitochondria are the powerhouses within our cells. They are the compartment of the cell that convert the energy from food into a form that that cell can use.

Mitochondria are found in our brains and our muscle fibres, and when they are plentiful and working optimally we are healthier because of it.

Another benefit to BCAAs is they will reduce your post-workout muscle soreness, thereby allowing you to train at a higher intensity and more frequently.

funny-quote-after-workout-soreness

Can you get BCAAs from food?

Absolutely. BCAAs are found in foods containing protein, with the highest concentrations found in:

  • Chicken
  • Beef
  • Salmon
  • Eggs
  • Whey protein

The most popular form of BCAA, though, is powdered.

Because it is recommended to have BCAAs before, during or after your workout most people find it easier to ingest some powder with their water.

My favourite BCAA brand is “PVL Essentials BCAA Powder”.

This particular brand also has a higher ratio of leucine, which is the more beneficial amino acid of the three. Word of caution though, I find the unflavoured BCAA powder pretty nasty unless you are mixing it with something flavoured. Try the orange instead, it isn’t bad.

You can also buy BCAAs in pill form. However, this is more expensive than buying the canister and you cannot utilize its effects while you are working out.

Branched-Chain-Amino-Acids-Fitness-with-PJ-blog-photo

How much do I need

How much BCAA powder should you consume? 5-10 grams is recommended, with the most crucial times either pre, post or during your workout.

When I am training I drink 10 grams while training and then I add another 10 grams in my protein shake post-workout. In addition I also drink 10 grams as soon as I get up in the morning.

Long and short, having BCAAs in your diet can help support muscle size, strength, and performance and perhaps turn back the hands of time.

Learn more about protein and protein powders here.

Stretches for a Better Night’s Sleep

Stretches for a Better Night’s Sleep

Stretches for a Better Night’s Sleep

If you struggle with falling asleep this is the perfect routine for you. These stretches aim to give you a better night’s sleep.

For 15-minutes I lead you through a series of gentle stretches aimed at releasing all the muscles that get tight on us during day.

You will feel a lightness and a relief throughout the whole body afterwards, setting yourself up for a peaceful deep sleep.

These are the perfect stretches for a better night’s sleep.

A Better Night’s Sleep

Some sleep stats from Statistics Canada:

  • Men sleep less than women. However, that’s a pile of you-know-what at my house.
  • Peri and menopausal women sleep the least out of any age bracket for women.
  • People who work full-time sleep (on average) 24 minutes less than those who worked part-time or not at all.
  • Working in shifts (shift workers) can affect a person’s sleep and health – since the night is the body’s most natural time to heal and rejuvenate.
  • Individuals with a personal income of $60,000 or more sleep 40 minutes less than those who make less than $20,000. Researcher’s believe it’s due to longer working days and commutes.
  • On average married Canadians sleep 24 minutes less than unmarried Canadians.
  • Kids deprive parents of sleep. Individuals who had one child sleep, on average, 17 minutes less than those who don’t, and parents with two children on average 25 minutes (sorry, no data on 3+ more kids).
  • Being stressed for time greatly affects sleep. Canadians who reported feeling highly time-crunched slept almost half an hour less than people who indicated they have a low level of time stress.

If you have problems with sleep I highly recommend these posts I have on the site:

How To Improve Your Sleep (audio)

Insomnia – 3 Unconventional Tips to Sleep Better

Over 40: Dealing with Stress, Sleep, Sex and Success (audio)

 

Things You Didn’t Know About Sleep

What-You-Didn't-Know-About-Sleep-Fitness-with-PJ

 

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Muscle Confusion Workout

Muscle Confusion Workout

Muscle Confusion Workout

A couple of weeks ago my computer’s hard drive fried on me – right in the middle of formatting this video. I cried. It was sad to see my old friend Mac give it’s breath, and take my work with it.

However, my BFF did not let me down. When I got a new hard drive put in and started the slow process of putting all my files back on the drive lo’ and behold there was the video.

Still there, waiting for it’s final edit. Waiting to be released it into the world.

Well… here you go world, meet one of my new favourite workouts.

Muscle Confusion – All Levels Workout

Loving husband had a ROUGH time with this workout. He was very tired and was wondering, near the end, what he did wrong in life to be saddled up with a personal trainer for a wife.

I, of course, remind him every day that he is damn lucky to have me. And he, of course, rolls his eyes every time.

[bctt tweet=”I love being married. It’s so great to find that one special person you want to annoy forever.”]

Tools needed:

  • Weights: light to moderate

 

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Top 4 Trainer Tips to Getting Toned and Fit Over 40

Top 4 Trainer Tips to Getting Toned and Fit Over 40

Top 4 Trainer Tips to Getting Toned and Fit Over 40

I saw a quote on the Internet the other day that made me giggle. It was a picture of a guy standing around a group of overweight seniors with the caption reading, “If you want to look young and thin, hang out around old fat people.”.

Now, that’s one way to do it, isn’t?

But if you live where I live you will be hard-pressed to find some out-of-shape seniors to hang with to make you feel better. All the seniors I know kick some serious butt and make a lot of twenty-year-olds look bad.

So, our next step is turning to fitness to help get us get fitter and feel younger.

Over 40? How to Get Toned and Fit

Whether your goal is to:

  • Lose weight
  • Build muscle tone
  • Prevent diseases
  • Or simply stay above ground for the longest you can

These four tips will help get you there far more effectively than other training technique.

1/ Consistency.

One of the first rules of achieving better fitness is frequency.

I know, super boring, right? However, you cannot expect to see any change in your body or fitness with an inconsistent workout plan, or by training just once or twice a week.

How often should you be training then, for results?

Three times a week strength work, twice a week aerobic, or interval work, and everyday stretching.

Seems like a lot?

Well, for the bulk of those days (the strength and cardio workouts) you would be training for less than an hour. Take 45 minutes against the rest of your 24 hours, and you have less than 4%.

Meaning that less than 4% of your total day is used exercising.

If you can’t invest in a measly 4% towards your health, then you need to be careful because you just may become that old fat person others go hang out with to look and feel better.

Make Time For What Matters - Fitness with PJ


2/ Strength.

As we get older we naturally lose our lean muscle mass. Women, between the ages of 20 and 40, will lose on average 3.6 kg of muscle while gaining 10 kg of fat. Men, between the ages of 20 and 80, will lose one quarter of their muscle mass (Dr. Michael Colgan).

And guess what? Running, cycling or other aerobic sports will not prevent this loss.

Researchers at McMaster University compared a ten-week program of weight training plus aerobic exercise against aerobic exercise alone. The aerobic group showed only a 2% increase in cardiovascular capacity and an 11% increase in endurance.

The weight training plus aerobics group showed a 15% increase in cardiovascular capacity and a massive 109% increase in endurance!

For strength the results favoured weight training even more. The aerobics group showed no increase in arm or leg strength while the weight training group showed a 43% increase in arm strength and a 22% increase in leg strength.

Building your strength and lean muscle mass will:

  • Boost your ability to burn fat
  • Grow bone density
  • Improve immunity
  • Combat diabetes
  • Reduce joint pain found with osteoarthritis and rheumatoid arthritis
  • Strengthen your heart
  • Yield better coronary artery flow in the heart
  • Produce greater sub-maximal endurance and less fatigue.

3/ Intensity.

Exercise intensity matters far more than duration when working out.

In a study called the Copenhagen City Heart Study, the researchers there followed a random sample of about 12,000 people in Copenhagen for 21 years.

These 12,000 all cycled and what the researchers found were that the individuals who typically rode fast on a regular basis (so biking at a higher intensity) lived 5.3 years longer than those cycled slow.

A study found in the American Journal of Health Promotion showed that women who engaged in shorter bouts of more intense exercise had a lower body mass index than those who stayed at a steady state when exercising.

This particular study found that for every extra minute of high-intensity exertion a woman did each day was linked to a .07 decrease in body mass index. And that’s only one minute.

Imagine if you did five to ten minutes a few times a week?

i'm-the-personal-trainer-your-mother-warned-you-about-fitness-with-pj

Try these high-intensity workouts (suitable for all levels):

35-Minute Bodyweight HIIT

24-Minute Ab HIIT

TRX Tabata – Part 2

TRX Tabata – Part 1

30-Minute Dumbbell Tabata

STEP or BOSU Ball HIIT

4/ Attitude.

If you have an attitude and demeanour that you are going to try, that you are going to allow yourself to get uncomfortable, and that you are going to take it one day at a time and not get frustrated with the process then you will get amazingly fit and toned.

I have trained thousands of people in my 20+ years and the ones with a positive attitude always achieve their goals.

However, if you constantly say to yourself:

  • There’s no way I will ever be able to run for that long.
  • I won’t be able to hold a plank that long.
  • I can’t find the time to workout.
  • I’m too old.
  • I”ll never be able to squat, lunge or perform a push up.

Or, if you play the victim and claim “How did this happen to me? I used to be able to…” then all hell will break loose in your brain and you will never successfully reach your goal.

Tapping into the power of the mind is used with athletes all the time.

They are taught to visualize their course, their upcoming match or event. They are coached to visualize themselves doing it, step-by-step, and then winning it.

They know that negative self talk will manifest into their grey matter, then into their muscles until it finally becomes their new reality.

So, stop being a victim and start taking control. Stop talking to yourself poorly and in a way that you would never talk to anyone else like.

Treat yourself with the respect you deserve and you will not only be fit and toned, but you will also be happy and content.

fly-first-love-yourself-fitness-with=PJ

 

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