Hate Push Ups?

Hate Push Ups?

Hate Push Ups?

What you can do instead.

Hate push-ups? Or, maybe push-ups bother your shoulders or your wrists.

If so then you are gonna want to watch this 1-minute fit tip with my solution to training the push-up muscles without doing one damn push-up.

 

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The Truth About Standing Desks You Need to Know

The Truth About Standing Desks You Need to Know

The Truth About Standing Desks You Need to Know

The truth about standing desks you need to know…

We all know that sitting is bad for us. Heck, most of us feel it when we do sit for too long.

We feel our low back start to throb when seated on the plane. Or, our hip pain flare up when in the car for a long period of time. Or, the ache in our knees when seated at an event and we simply can’t stretch out our legs.

Some of these activities we can control while others, like sitting in front of a computer all day, we can’t. If you are one the many Canadians who has to work for a living, then you cannot not sit for your job.

Prolonged sitting has been linked to heart disease, a shorter lifespan, diabetes and cancer.

How to die quicker

One study compared adults who spent less than two hours a day in front of the TV or other screen-based activity, with those who logged more than four hours a day.

Those with the greater screen time/sit time had a nearly 50 percent increased risk of death from any cause, and about a 125 percent increased risk of events associated with cardiovascular disease – such as chest pain (angina) or heart attack.

What’s worse, is now they have found that spending a few hours a week at the gym or otherwise engaging in other moderate to vigorous activities does not seem to offset the damages that sitting does.

What does then?

Standing desks to the rescue?

For the past few years standing desks have been touted as the saviour to sitting.

These desks, which can be adjusted so you can work in either a sit or stand position, have become extremely popular (just Google “buy sit-stand desk” and you will get over 2 million hits).

But, do they really work? Does standing in one place do anything for your health?

Recently researchers from a Cochrane work group took a look at twenty different studies with a total of 2174 participants.

Their aim was to see if workplace interventions and changes actually helped, and if the participants sat less because of these interventions.

The variety of studies that were evaluated used different forms of interventions. Some used information and counselling to encourage people to move more through the day. Others looked at software, some at mindfulness training and almost half of all the studies assessed looked at the effects of active workstations (i.e. standing desks).

The truth about standing desks

What did they find? A big fat nothing.

They found that none of the interventions had any real impact on our sit time, and that sit-stand desks had “very low quality of evidence” that it reduced sitting at work in the short term (to date there are no long term studies).

The studies also revealed that sit-stand desks did not have any considerable effects on work performance, musculoskeletal symptoms (such as low back pain), or sick leave.

There were too few participants and too many poorly designed studies that no real data could be gleaned from them.

Some experts also argue that simply standing in one place is really no difference than sitting in one place.

There is no evidence that standing for four hours, as opposed to sitting, will provide you with health benefits.

In fact, both prolonged sitting AND standing are both shown to heighten your risk of enlarged veins (hello varicose veins).

What to really do

So, what do you do? How can you offset the ill-effects sitting has on the body?

Right now science does not have an exact answer for us. As indicated in the Cochrane study, more research, with a much larger sample group, for longer periods of time are needed.

In the meantime, we must move our bodies more. We have become a society of sitters. Whether it’s in the car, at a desk, or in front of the TV.

I think once we remember that our bodies are the machines that should be powering us through life, we will take the necessary steps (literally and metaphorically) to solve our sitting problem.

Until then, give me ten squats every time your butt hits a chair.

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Sexy Thighs Leg Workout

Sexy Thighs Leg Workout

Sexy Thighs Leg Workout

This leg workout is the BOMB! I thought, when we started, it would take 40-45 minutes tops… oops, 55 minutes later we were done.

Poor loving husband was done in more ways than one too.

This is the perfect leg workout for anyone looking for:

  • A kick a** leg workout
  • Stronger legs
  • Toned looking thighs of a goddess
  • A core workout without having to do one damn crunch

I am in love with this leg workout and I am so happy to get out there to you!

Sexy Thighs Leg Workout

Tools needed:

  • A sturdy chair
  • A pair of moderate-heavy dumbbells
    • Bodyweight – 5lb: Beginners
    • 8-10lb: Intermediate
    • 12-15lb: Advanced to freaking hardcore

 

Sexy-Thighs-Workout-Full-Workout-Fitness-with-PJ

 

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How to Improve Your Sleep

How to Improve Your Sleep

Sleep provides amazing benefits to the body.

  • It lowers stress
  • Improves our mood
  • Helps maintain and promote a healthy body weight
  • Improves our athletic performance and coordination
  • Increases our ability to pay attention and remember new information

But, not a lot of us are getting enough sleep.

In 2011 researchers from the Université Laval released their data that revealed that 40% of Canadians suffer from a sleep disorder.

Our brothers and sisters south of us aren’t doing any better either. The National Sleep Foundation (along with two government agencies) estimated in 2012 that 40 billion Americans suffer from a chronic sleep disorder.

HOW TO IMPROVE YOUR SLEEP

Dr. Heli McPhie, naturopath with The Village Clinic, chatted with me about the best ways to fall asleep and stay asleep.

She covered:

  • Why we aren’t sleeping?
  • The one thing you can do RIGHT now to help you sleep better.
  • What are DHEA levels and why they are important to help you sleep?
  • Sleep hygiene – how this plays a HUGE role in falling asleep.
  •  What tests should you be taking if you have problems sleeping.
  • What natural products are there on the market that will help us sleep, and do they really work?
  • How does she coach her clients to better sleep?
  • PLUS, she answered some great questions from the audience.

ABOUT DR. MCPHIE

Dr. Heli McPhie - Fitness with PJ Blab/Blog

Dr. McPhie’s passion for medicine and healing began at a young age growing up in southern Africa. Building on her love of the natural world and science, Dr. McPhie completed an undergraduate degree in biology at McGill University in Montreal.

She then went on to complete a further four years of study in Naturopathic Medicine at the Canadian College of Naturopathic Medicine.

After two years of clinical practice in Toronto, Dr. McPhie returned to Vancouver in 2000.

Since then she has operated a successful family practice, seeing patients of all ages on the west side of Vancouver. She opened her own practice, The Village Clinic, in 2011 in Tsawwassen.

The Village Clinic has since expanded into a collaborative interdisciplinary clinic.

Dr. McPhie treats a wide variety of conditions and ages including digestive disorders, allergies, anxiety, depression, sports injuries, immune disorders, skin conditions, autoimmune disorders, and many other chronic conditions.

The clinic caters to walk in clients and holds flu prevention clinics. Dr. Mcphie utilizes many modalities of practice including nutrition, homeopathy, botanical medicine, use of vitamins and minerals and acupuncture.

 

CLICK PLAY BELOW TO LISTEN TO THE BLAB INTERVIEW

  

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