The Magic Behind Getting Ripped: Nutrition!

By Team eLifestyle Fitness and Lifestyle Specialist Robb Armstrong

In last week’s Fit Tip we put the focus on your core for achieving a ripped midsection.

This week we’ve got a great fool-proof trick up our sleeve to help better your morning nutrition know-how.

Nutrition Counts: Timing

Your morning meal can ensure that adequate glycogen stores (the source of energy most often used for exercise) are available for optimal performance and focus to start your day.

A.M. Tip:

Upon waking, consume a 20g protein shake consisting of whey (an isolate preferably for best absorption) plus some fruit, providing 20-30 grams of fast-digesting simple sugar carbs. Add in 30-50 grams of a slow-digesting carbs (whole wheat toast or oatmeal can do the trick) to provide you with a source of long-lasting energy.

Fact: This meal will put the breaks on the overnight breakdown of muscle mass that occurs while you sleep and gives the green light for your testosterone to get to work boosting muscle growth. It will also act as a tool to maximize fat burning throughout your day!

Remember, the key to healthy living and exercise is that you MUST focus your nutritional intake on what you need, when and why you need it, and how it can work to your advantage to accelerate results.

Up Next … The science behind post-workout nutrition. Learn it next week!

Note: Check back every week for more helpful health and fitness tips from eLifestyle's Fit Tips by Robb!

Core Focus – Great Abs Fast!

By Team eLifestyle Fitness & Lifestyle Specialist Robb Armstrong



In last week’s Fit Tip we helped you champion your cardiovascular capabilities during the remainder of February's Heart Month celebration.

This week we put the focus on your core with 3 great tips for achieving a head-turning ripped midsection when it counts the most – right now!

911 Abs

When it comes to getting great abs it always seems to be “crunch time," literally. It never fails that when you least expect it your number is up -- a wedding invitation comes in the mail, your friends want to head off on a winter retreat to a sunny beach in the Caribbean, or worst yet, the warm weather of summer is wafting in – all situations calling for you to bare some skin.

Whatever the occasion, you need abs that demand attention as fast as humanly possible. But don’t panic. eLifestyle’s Crunch Time Tips will act as your emergency hotline for defining a tight, head-turning midsection when timing is down to the wire.

Crunch Time Tips

1. Make ab training your prime objective whenever you train. Most people treat abdominal training as a mere after thought, hitting them for only a couple of easy sets at the end of their workout, then calling it a day.

2. Eat the right way to a great six-pack, don’t drink it. It’s no coincidence that those who adhere to proper diet and nutrition are the same ones who can peel back the layers revealing have rock-hard abs with greater ease.

3. Choose and perform ab exercises that are challenging. Bragging that you can do 1000 sit-ups each session implies that they’re far too easy. If they did work, hey, you’d have great abs, right?

eLifestyle Bonus Tip

Consistency is key. Like any body part, building beach-worthy abs takes time and diligence. So plan ahead. Incorporate all muscle groups, not just your midsection, when you train because you cannot "spot reduce."

Revealing each toned muscle, along with your abs, is a result of consistently burning more calories than you consume daily throughout each week.

Your Homework

Learn these advanced ab-defining exercises: 1) Jacknifes, 2) Hanging Leg Raises, 3) Stability Ball Knee-Tucks (facing floor, using a stability ball under your ankles).

Adding all the techniques of this week's Fit Tip into your planning process will arm you with better focus and the ability to showcase all of your hard work faster than you thought possible!

Up Next … The Magic Behind getting Ripped. We tell you next week!

Note: Check back every week for more helpful health and fitness tips from eLifestyle's Fit Tips by Robb!

Maximize Your Heart Health

By Team eLifestyle Fitness and Lifestyle Specialist Robb Armstrong

Last week we helped you maximize the use of your elliptical to bolster more synergy between your goals, limited time, and your efforts.

February provides an extra 29-day-long incentive to champion your cardiovascular capabilities during Heart Month. So for good measure, this week we have three great ways to tax your ticker while you train. What's more, they'll also help dial in your mid-section!

Your Training Focus

When it comes to upgrading your heart health, employing training techniques outside of your traditional cardio routine that enhance your resistance-training program is the best way to bolster better results.

Your heart health is affected right from the onset of any type of physical activity. And not only do we want to assist you with fine-tuning your mid-section, we also want to help you live longer. So here are three superior strength-training must-haves that are proven to not only build lean muscle and burn fat, but also totally tax your ticker while you train …

Ticker-Taxing Trio

While training your abdominals ...

1. Shorten up your rest periods to 15-20 seconds to a) maximize calorie expenditure while b) challenging your cardiovascular output at the same time. Leaving less time for recovery between sets forces your heart rate up faster as you complete your set, rather than letting it drop and allow you to fully recover.

2. Employ extended set options, which lengthen the workload during an exercise:

Example: Super Sets – Two or more exercises back-to-back (same target muscle or different), then a rest break.

3. Active rest such as jumping rope, jogging on the spot, or step-ups for 15-20 seconds keeps your heart rate stoked while isolated muscles recoup for the next set, keeping intensity high.

Train Heart-Smart!

Whether you train at the local gym or in the privacy of your own home, employing these cardio-intense moves while training your mid-section will have you realizing big returns both on your physique and on your most important asset – your heart!

Want to guarantee faster results?

Following the training tips above will set you in the right direction. However, for a goal-specific program design customized to meet your specific needs and complete with all the necessary techniques and intensities, contact Robb @ www.elifestyle.ca!

Up Next … Core Focus: Creating your ab-solute best physique. Get the head-turning tips next week!

Note: Check back every week for more helpful health and fitness tips from eLifestyle's Fit Tips by Robb!

Low Impact, Total Body Blast!

By Team eLifestyle Fitness and Lifestyle Expert Robb Armstrong

Last time we helped you triumph over your treadmill training to fire up your metabolism, burn fat, and add some variety into your tired treadmill program.

This time we step back from the track-propelled system and gear up for the foot holds and grab bars of the formidable elliptical, bringing further synergy between your goals, limited time, and your efforts.

Low Impact, Total Body Blast!

As with any piece of equipment you add to your training repertoire, extracting the quickest results is first and foremost. And since getting started can be frustrating if you don’t have direction, at eLifestyle we’ve got some sure-fire solutions to reorganize your training plan come workout day.

With a commercial grade elliptical in your home gym or office space you’ll be equipped to tax your heart rate while stimulating total body muscle recruitment at the same time for intense calorie burning – all in one low impact cardio outing!

Want to guarantee faster results? Follow the elliptical training tip below. For a goal-specific program design complete with all the necessary techniques and intensities, contact Robb @ www.elifestyle.ca.

Technique -- Push-Pull Super Strokes can really roar up your heart rate while engaging rear and posterior muscles of the upper body at the same time. Of course, doing so will further spur on additional calorie expenditure.

Method: To inject intensity right from the get-go, focus on pulling with power for a pre-determined amount of time. Then do the same on a reverse approach, focusing on pushing with the same intensity.

The Big Pay-Back

Save on expensive gym membership dues and open yourself up to the many different training options to be had by adding an elliptical into any personal space you choose. This will surely keep your goals in check and your money in your wallet!

Up Next … February is Heart Month! Improve your heart health with training tips to tax your ticker. Find out next week!

Note: Check back every week for more helpful health and fitness tips from eLifestyle's Fit Tips by Robb!

Waistline Warfare

By Team eLifestyle Fitness and Lifestyle Expert Robb Armstrong

Last week we gave you four simple tips on how to ensure employees respect and maintain the cleanliness of their working environment and keep morale high.

This week we help you re-tool your treadmill training with a top-notch tip to tackle your cardio chaos.

Waistline Warfare

Cardiovascular exercise is an essential part of the fat-burning equation, so using your treadmill to combat weight gain should be your front-line of attack.

To stoke your metabolism into high gear, inject some tactical techniques into your tired treadmill program by using all of the programs and intensities your treadmill has to offer. So here’s just one great example of what you need to do …

Treadmill Tactic:

Warm up (5 minutes)

Walk slowly (1.5 to 2 mph) for 3 minutes. Raise your incline to 6, and stretch your legs by taking longer strides for 1 minute. Lower the incline to 0, and speed up to 2.5 to 3 mph for 1 minute.

Speed & Incline Intervals

Increase to a fast walk (3.5 to 4.5 mph) for 10 minutes, followed by a 5-minute moderate pace (3 to 3.5 mph), adding an incline of 4. You’ll repeat the fast/moderate intervals a total of 3 times.

Cool down (5 minutes)

At the end of your intervals, reduce your speed to 2.5 to 3.5 mph, and walk for 3 minutes. Then slow down to 1.5 to 2.5 mph and walk for 2 more minutes.

Total = 55 min.

If you perceive treadmill training to be quite boring and monotonous, think again. Varying the type of programs and intensities you use on training day will make for a more enjoyable cardio session, not to mention burning a ton more calories than you’re use to. And that means faster results and a smaller waistline!

Up Next … Need a new cardio challenge? Take a ride on the elliptical express for full-body conditioning. Get it next week!

Note: Check back every week for more helpful health and fitness tips from eLifestyle's Fit Tips by Robb!

Your Health: Workplace Cleanliness

By Team eLifestyle Fitness and Lifestyle Expert Robb Armstrong

Last week we shared some insight into how Workplace Wellness can have a positive effect on the bottom line of your business.

This week we focus on a topic that can have a great impact on employee retention, health, and the reputation of your business.

Monkey See, Monkey Do

Cleanliness in the workplace can affect not only the health of employees, but their morale as well. The simple fact is that if an employer does not respect their business, how can an employee be expected to? What’s more, will an employee wish to stay in an unpleasant environment?

Being proactive in maintaining high standards of cleanliness is important, so here are four simple tips to ensure employees respect and maintain the cleanliness of their working environment while keeping morale high …

Best Practice Protocol

1. Keep floors, blinds and water cooler overflow trays free of dirt and debris. This will ensure that employees not only follow suit, but it will also limit bacteria and protect those who suffer from allergies.

2. Provide soap, hand sanitizer, paper towel and cleanex. This will assist with good hygiene practices and limit the spread of germs.

3. Provide “green” cleaning agents. This will not only protect against allergic reactions, but shows that employer cares about the future of global environments as well.

4. Provide appropriate storage areas for materials and/or equipment. This can reduce injuries, which in turn lessens company health care costs and maintains morale.

Following these tips will not only safeguard the future profitability of your business, but will also convey a reputation for being a safe and harmonious working environment, leading to fluidity in employee recruitment and growth!

Up Next … Re-tooling your treadmill training – Tips to tackle your cardio chaos. Find out next week!

Note: Check back every week for more helpful health and fitness tips from eLifestyle's Fit Tips by Robb!

Pump Up Your Employees – The Power of Workplace Wellness

By Team eLifestyle Fitness and Lifestyle Expert Robb Armstrong

Last week we shared our latest fitness special geared to get you started or boost your current fitness program for faster results.

In this week’s Fit Tip we give you the lowdown on how our customizable Workplace Wellness programs can have a positive affect on the bottom line of your business!

Workplace Wellness is divided into four complimentary offerings:

Interactive Employee Involvement

A unique, interactive forum is created using a micro-website that is run by our team of experts. The goal – to encourage employees to become involved within a company-wide health and wellness community, incorporating fitness and wellness challenges and personal goal-setting.

Lunch & Learns

Used on their own or as a compliment to any challenge, Lunch and Learns can be customized to fit any challenge. A few topic examples covered are: Nutrition, Exercise, Stress Management, Executive, and Team Building.

On-Site Health Programs

A certified instructor/trainer will deliver a dynamic fitness program that motivates and reduces stress, enabling your employees/staff to re-energize and improve their overall health and productivity. Some classes are, but not limited to, the following: Pilates, Yoga, Tai Chi, Beginner running, Aerobic classes, Sport-specific (Golf, Tennis, etc.).

Interactive Micro-Website

This interactive website will be customized and available to each employee. The micro- website will include:

Competitions/Challenges: Length – 12 wks (90 days): Ensures employee’s long-term success

Focus on Charity: Within each challenge the company may choose to donate money in the winner’s name to a specific charity

eLifestyle Points: Collect points to be “cashed in” for prizes for accomplishing the following examples: Walk to and from work, physical fitness, lowering cholesterol, etc.

Weekly FitVid: Highlights fitness and lifestyle tips.

Weekly Fit Tips: Fitness and lifestyle tips emailed to employees

Monthly lifestyle e-newsletter: Highlights winners of challenges and showcases profiles of individuals within the company that have accomplished other personal fitness challenges such as triathlons, marathons, etc.

*Contact us today to help improve employee health and streamline the efficiency of your business! Call Robb at 416. 799. 8537 today!

UP NEXT ... Why Workplace Wellness is needed more than ever. We tell you next week!

Note: Check back every week for more helpful health and fitness tips from eLifestyle's Fit Tips by Robb!

eLifestyle Fitness Special!

By Team eLifestyle Fitness and Lifestyle Expert Robb Armstrong

In last week’s Fit Tip we shared the importance of maintaining proper hydration even during the winter months.

This week we share our latest fitness special geared to help you get started, or to keep your current fitness training on track and stop winter pounds from adding up.

Purchase our comprehensive weight loss, exercise, lifestyle program and maintenance plan for a special low cost of $300, normally valued at $500!

What You Get ...

Each week participants will receive a personalized:

• Diet
• Menu
• Shopping list
• Work out plan
• Equipment prescription
• Lifestyle plan
• Tips

In adddition ...

• Participants will have email access to fitness, weight loss and lifestyle coach
• Every 3 weeks participants send in progress for feedback
• At the end of the program participants will receive a maintenance plan to continue on there success
• $40 gift certificate for eLifestyle personal training or phone coaching

Don't wait! This limited time offer won't last long, so contact us today at www.elifestyle.ca to get the professional help you need to get your fitness and wellness goals on track!

Up next ... Workplace Wellness: Why your office needs to make wellness a priority. Find out next week!

Note: Check back every week for more helpful health and fitness tips from eLifestyle's Fit Tips by Robb!

H2O – Are You Getting Enough in Winter

By Team eLifestyle Fitness and Lifestyle Expert Robb Armstrong

In last week’s Fit Tip we gave you some top techniques to help refocus on your winter fitness program.

This week we share the great importance your water intake has on staying hydrated even during the winter season.

Just as the temperature during summer months creates the need for proper hydration, winter also has its unique demands. Here's what you need to know to protect yourself …

Hydration: Did you know?
It’s a fact that our bodies are comprised of 60% water. Despite all of the daily physical and biological processes at work just to keep our bodies performing their basic duties, most of us still aren’t aware that proper hydration plays a key role in those processes.

Although unknown to most of us, we lose about ten 250ml cups or 2.5 litres of water each day just to cover the basic demands of normal body processes. And that doesn't include what is lost through various types of physical activity!

As a result, the average person requires roughly ten 250ml cups of water per day just to recoup that loss and preserve normal hydration levels in the body.

When You Need More Water
There are different factors that can increase your individual fluid requirements. Some include:

• Physical activity
• High weather temperatures
• Low humidity
• High altitude
• High fibre diets
• Increased caffeine and alcohol consumption

Signs and Symptoms of Dehydration
It’s extremely important to be aware of certain indications that point to dehydration. As early indicators, these signs and symptoms can have an impact on how you protect yourself or your loved ones.

For the average person during exercise/heat stress, thirst is probably not perceived until an individual has already unknowingly incurred a water deficit of approximately 2% of their body weight. Experts tell us that a loss of 10% is considered serious while a 20% loss is life threatening.

Some early symptoms of dehydration are: headaches, fatigue, loss of appetite, flushed skin, light-headedness, dry mouth and eyes, and dark urine with a strong odor.

Winter Hydration
Most of us relate hydration problems exclusively to the heat of the summer months, not realizing that in some parts of the country the winter air can be drier than most deserts!

If you think about it, in the summer we turn on our dehumidifier and in the winter we plug in our humidifier. Why? Because the air is drier than in the summer and we need to add more moisture.

Most of us can recall waking up in the morning or even during the night with a dry mouth. And we satisfy that dryness with a glass of water because we recognize that it’s a telltale sign we are dehydrated. Therefore, being mindful of our body’s need for water during the winter is also very important.

5 Tips to Help Increase Water Intake

• Carry a refillable water bottle everywhere you go
• Keep track of your intake by writing it down
• Drink water at every meal
• Drink water during exercise and every sporting event
• Drink water prior to your morning java

Up Next … Incredible winter fitness special from eLifestyle! Get it next week!

Note: Check back every week for more helpful health and fitness tips from eLifestyle's Fit Tips by Robb!