Clean and Press Video

       I had a sick lift the other day with one of my clients. We decided to videotape part of our workout. The exercise I am doing in this video is the clean & press. The first part is a clean. After the bar gets to chest level with wrist extension, you just do a shoulder press to full extension above the head. Note: This is an advanced weight training exercise. Start by doing squats and Romanian deadlifts as part of your workouts before you progress to this compound movement. Also, in this video I am lifting about 85 lb total and did three sets of 10-12 reps for toning purposes. Take note of my force exhalation as I press the weight above my head. My core is tight throughout the entire exercise and my head stays forward keeping th spine aligned. Enjoy!
Ryan Fahey
B.A Human Kinetics
CPTN Canada
Canfitpro
NCCP Canada

Washing your hands..

Washing your hands  Have you ever went into a public washroom and noticed those people who do do not wash their hands? Ya, now you remember. It's pretty gross eh? Especially if you are at a restaurant or at church when everyone seems to hug and shake hands with everyone they haven't seen in a week.     Hand washing is extremely important and even More so this time of year where germs spread so fast. In terms of overall health and wellness, hand washing is very important to maintain your health and carry on your healthy lifestyle without the interruption of sickness. Now, just because you wash your hands does not mean you won't get sick but it most certainly reduces your chances...     When a person gets sick, the gym time suddenly disappears, nutrition takes a side step and you often struggle just to get to work or even out of bed. Often times, we can relate this illness to hand washing or lack of it.     Along with hand washing, it is important to remind yourself that door handles  are often covered with germs as are stall locking mechanisms and even the taps (if not automatic). Therefore, try to use the paper towel from drying your hands to open the door on your way out, avoiding direct contact with germs on the handle. Also, if there are hand dryer options use the hand dryer and use your sleeve to open the door. It sounds silly, but so does sitting in bed for two days with the flu. Hahaha.     Ultimately, if you do not wash your hand thoroughly and periodically throughout your day, at least be sure to wash your hands when you go to the washroom. If you currently do not wash your hands try starting and reminding yourself that it is a good thing for your health. Also, think about me using my sleeve on door handles and how foolish I look too.     Be educated. Stay clean. Follow my blog! Ryan Fahey B.A Human Kinetics CPTN Canada Canfitpro NCCP Canada

ADIDAS training with Mike Cammalleri

Great Promo commercial . Many people have mixed opinions on this Hockey player but his training is pretty intensive and impressive. Enjoy it!

Ryan Fahey
B.A Human Kinetics
CPTN Canada
Canfitpro
NCCP Canada

Working out with a Champion

   Yesturday, in the Varsity gym at St.FX I had a fantastic workout with some X football players and B.C Lions wide receiver; Akeem Foster. Now, your probably thinking, "wow, big deal Ryan, I don't even know who that is". Well, that is fine. Akeem is a regular guy who happens to workout like a champion and have a Grey Cup Championship under his belt in the CFL. Most people would not deem this a big deal, but I think it is pretty humbling to workout alongside a champion, regardless of who it is!   
    Going into the gym and seeing a Canadian champion "firing" up his prodigies and coaches with his workouts is a great thing to walk in to. The energy in the gym that morning was ecstatic.   
    I am blogging about this because this humbled me. As a trainer and fitness instructor sometimes I lose sight of the talent and ability of the St.FX athletes. People need to know and realize the at this University we deliver world champions, Canada Games athletes, NHL stars and national calibre athletes. These individuals often fly under the radar in preparation for their competition.    
   Therefore, I write to you today to tell you that there are great athletes and many talented individuals who call St.FX there home. Next time you visit this University, ask around about it's athletic programs, it's athletes and it's academic integrity. For a place constructed out of the forest itself, it's athletic reputation is consistently augmenting across the world.    
     Be educated. Hit up the gym. Keep reading my blogs!

 Ryan Fahey
 B.A Human Kinetics
CPTN Canada
Canfitpro
NCCP Canada

#Vacationing

            Yesterday, one of my good friends mentioned that I should write to you on spring break vacation and how it is important towards personal health and wellness. This time of year many individuals trade in their snow boots for sandals and jackets for swimsuits. I personally know that Scooby (scoobysworkshop.com) is down south right now finding the Zen of life. I even have a close friend; a dietician, who is down south basking in the sun and enjoying much needed time away. The truth is that taking time to “go away” is extremely important for your emotional, mental and physical wellness. I personally hate the cold and I love the warm weather, so my vacation breaks often involve summer and/or trips down south.  We get so tied up with our personal and professional lives (even as students) and we often need to escape those stressors or put them on the back burner for some personal vacation time. I am not sure if you know this or not, but there is no magic formula for wellness. Wellness is something we work at each day and I am sure that Scooby is achieving his Zen and wellness with his swimming goggles in the Caribbean.

                Now, for those of you reading this who cannot afford to travel down south and bask in the sun, do not worry! Traveling can be close to home as well. Even if it is a cold, low key spot in the back woods of Cape Breton or a weekend trip to Montreal, we need to reward ourselves with vacation time. Many people believe that we need to “treat” ourselves by going out for dinner or eating chocolate, but in reality (I am a realist) try to save your money all year to reward yourself with a joyful vacation.  Time for yourself is an amazing reward for all your hard work!

                When asking one of my friends who is a Nutritionist from New Brunswick, she offered up these tips for enjoying a healthy vacation!

1.  "Its ok to indulge on good food and desserts, just be mindful of portion sizes..just have a little bit then be done and youll be satisfied and not feel like you are torturing yourself!"

2.    "Be active..there is lots to do down south to stay active besides being in the gym, like walks on the beach, swims, beach volleyball, even pool and water aerobics which are usually offered everyday are so much fun and geared towards every fitness level! "

3.   "Take advantage of all the fresh, delicious fruits! Theres always so much fresh pineapple, cantaloupe, papaye etc and usually great smoothies!"

4.   "Be aware of fruity sounding cocktails.."bahama mamas" and "strawberry daquiris" dont actually have fruit in them haha and are actually very high in simple sugars! these are just empty calorie drinks."

5.   "I cant stress this one enough..drink LOTS of water!!! Its so easy to get dehydrated on vacation with the heat, activity, drinking etc. Our tour guide told us drink AT LEAST 4 bottles of water per day, and I would say even more!"

6.   "Relax and enjoy the sun, read and do things you dont always get to do at home!"
             Finally, if you are venturing to a warmer climate, do your homework. Many places are wonderful to travel to, while others can cause you many headaches when you return. Talk to someone who has traveled “down south” before and seek out information online. Travel smart and don’t over indulge in Alcohol and try to eat fairly close to the foods you would consume at your home. Often times, resorts have a wide variety of food to sustain variable diets, so choose wisely. If you are staying close to home and vacationing, those tips remain the same.

                Take some time for yourself today folks and plan your next vacation. Be educated. Read my blogs.

Ryan Fahey
B.A Human Kinetics
CPTN Canada
Canfitpro
NCCP Canada

Jeb Corliss " Grinding The Crack"

This video makes me want to just enjoy the day and the small moments of excitment in life! Check it out and be inspired!

Stability balls...

    Do you have one?  Stability balls are those bright colored round items against the walls of your local gym or community center. I was once a stranger to these foreign objects and you may be like I once was. I never saw the practical use of these things. However, as I have gained both experience and knowledge in personal training and in the field of Health and Wellness I have learned and seen great use and benefits of the stability ball. Stability balls are flooding the market everywhere. They are trending, but have deep roots in aiding individual health and skeletal structure. Libraries, schools, offices and businesses all over the world are seeing the benefits of sitting on a stability ball compared to a normal desk chair. See, most of us spend a ridiculous amount of time in the seated position either in our work day or in our leisure time. We often drag our feet home from work and sit again on the couch for a hockey night in Canada marathon.
     The bottom line here is the all of this sitting in rigid, upright or slouched positions can cause chronic back pain, spasms and injuries. The longer we sit the more our lower back tightens up and the more our entire posterior chain becomes less malleable. However, if you switched your desk chair with a stability ball for about 1hour per day, you would not only burn more calories using the ball but you would be practicing having a better upright posture (which would strengthen your core muscles) and you are less likely to fall asleep. (if you fall asleep on a ball, you will only make that mistake once). Therefore, implementing an exercise ball at your home computer, work place desk or at your library table can actually make your body feel better, stronger and decrease chronic back problems associated with long sitting bouts. If you want to start using a stability ball to sit on instead of your regular chair, start by only sitting on it for 10-15min at a time and slowly build up to it. Sitting on these balls is not easy as over time our bodies get tired and tend to slouch. When you slouch, that is a sign of weak core muscles which is ok. This just means you have some work to do and sitting on these balls can help you start building up your core strength. If you are a member of a gym, get your trainer to give you a tutorial on how they work.
      Ultimately, like anything else you buy, think about it first. Where are you going to put it? Will my kids use it? Do I have room for it? Etc. Then, be sure to buy one and keep the receipt.  The  ball  is too big if your lower leg and upper leg are forming a >90 degree angle when you sit comfortably on it. The ball is too small if you are low to the ground and your lower/upper leg angle is <90 degrees. Find a ball size that works for you and start implementing it into your life, job, hobbies, etc as soon as you can. Be educated, enjoy life and keep following my blog!

 Ryan Fahey
 B.A Human Kinetics 
CPTN Canada
Canfitpro
 NCCP Canada

Shoutout #1

 

RIVALUS Strawberry Promasil

    The other day I ordered the new Strawberry Promasil from RIVALUS! For those who do not know, RIVALUS is a supplement company which stems from St.Francis Xavier University. The CEO of RIVALUS was a professor at St.FX in the Human Kinetics department. However, when professor Daren Burke and his RIVALUS Company exploded into the North American market he evidently stepped down as a professor to grow his company. Now, RIVALUS; still in its infancy, has had sponsored athletes win at virtually every top level of athletic competition in the NFL, MLB, NHL, just to name a few.
    Having SAFE products and not including anything banned by the IOC (International Olympic Committee) RIVALUS products work for the body and are clean. See, many supplement companies throw chemicals and stimulants such as niacin, taurine, etc into their whey protein and creatine or other products in order to give it the "placebo affect". This basically makes their products feel like they are working when really it is just the added stimulants helping boost your energy and not the product itself.
   Knowing what I know of this, I am now a faithful purchaser of RIVALUS whey protein (Promasil). This protein mixes extremely well with water as it's medium and has a thorough breakdown of calories, calories from fat, etc on the side of its container. It's serving sizes are not over the top (often when servings are too large as designated by the company, you feel bloated from too much protein intake). I rarely preach about adding micronutrients to your diets but if you are very active, training extensively or even training for your health, this may be a great product for you to purchase. We often struggle to habitually maintain our daily protein intake.
      As a personal trainer and Human Kinetics graduate I encourage you all to do your homework before you purchase any form of supplementation, even whey protein. You must do your research and come up with your own educative reasoning as to why you need a product. Do not just buy something because it is trendy. Look into what you are buying and even call the companies you are researching and ask for more information. Often times, supplements are not registered by the FDA; therefore companies do not need to list every single ingredient. However, we need to know what we are putting into our bodies. If you want to learn more about RIVALUS products, check out http://www.rivalus.net/.  Stay educated, be smart and keep following my blog!

Ryan Fahey
B.A Human Kinetics
CPTN Canada
Canfitpro
NCCP Canada

The Importance of the Sauna

     Yesturday, I was fortunate enough to have the time and energy to finish off my shoulder and abdominal workout with a trip to the sauna. Usually, I plan on hitting up the sauna after each of my workouts. However, due to talking, time constraints, etc I struggle to find the time to enjoy the sauna.
    Going to the sauna is one of the greatest things you can do for your body. You just relax and let the sweat pour out of you as you reflect on your day, your workout or just relieve your stress. I enjoy taking a book into the sauna and doing some nice quiet reading and critical thinking after my workout. For me, that makes it even more enjoyable, thus I will continue to plan for enough time following my workouts to spend some time in there.
   Now, your probably thinking, "Ryan, I don't want to sit and sweat in a sauna with other people". Or, "Ryan, that sounds like a great idea but I don't have the time to do this." not to worry!  First of all, it's not a out sitting there with other people who are likely wearing almost nothing, it is about sweating and purifying your body of toxins and substances we ingest in our daily lives. For example, we consume so much sodium in our diets and often a 30 minute cardio session is does not cut it. We need to be sure sweat out these toxins and in order to do this the sauna should be incorporated into our schedules. Especially during the winter when we are not sweating nearly as much, it is important to purify our bodies as much as we can. Sweating is awesome for speeding up our bodily systems.
  Now, to answer the second question about having enough time to sit and read in the sauna, my answer is simple. If something is important enough to you, you will find time to do it! So, if sweating and cleansing your body of toxins is a priority in your life (which it should be) then you will find the time to add that 5-10 minutes to your gym time.
    Basically, find a great book or your favorite magazine, find an extra five minutes and enjoy the sauna at your local gym! Be educated.

Ryan Fahey
B.A Human Kinetics
CPTN Canada
Canfitpro
NCCP Canada

Brewing your own coffee.....

  Are you a Brewin? Ok, so that was corny, but at least it got you thinking!  I guess what I am wondering is if you brew your own coffee or if you buy it of your commute to work, school or to your gym. in talking with a fellow fitness instructor the other day after my fitness class, further discussion around this topic seems necessary.
   Buying coffee at your local Dunkin Donuts or Tim Horton's can cost you a fortune before you know it. An average coffee will cost you about $2.00. Now, the average Canadian coffee drinker drinks about 3 cups of coffee per day. Therefore, the average coffee drinker in Canada would pay about $6.00 per day on coffee if they were buying it on the run.
   However, if you set your alarm 5 minutes earlier rather than hitting the snooze button you could provide yourself with enough time to brew your own coffee.
    Let's say you bought a tin of fine grind coffee at the local supermarket for $5.00. You spend $2.00 on a bag of coffee filters, an $11.00 coffee maker and you are all set. So, for under $20.00 you can start making your own coffee. For the average coffee drinker that would be spend on fast coffee in under four days. Hahaha, wow!
    So, from that coffee tin, you can probably brew 15-25 cups of coffee. Now that is more for your buck! That would work out to spending about $50.00 on a cup of coffee where instead, you only paid $5.00 . It is obvious how much  more cost efficient it is to brew your own coffee at home.
   Now, for those of you who are not coffee drinkers; but are tea drinkers, the same concept applies! Tea can also be very costly when buying it on the run.
    Finally, a professor, personal trainer and entrepreneur  told me that he once saved up the money he and his wife would once spend on Tim Horton's coffee and put $2.00 in a jar every time they brewed their coffee at home instead. I encourage this strategy. This strategy can help you visibly see the money you are saving by waking up 5 minutes sooner! I know it is not easy to get up 5 minutes earlier everyday. That is ok though, after 21 times of doing this it will naturally become a habit and you will not even realize the 5 minute change.
     Be educated. Save money. Follow my blog!

Ryan Fahey
B.A Human Kinetics
CPTN Canada
Canfitpro
NCCP Canada

Keeping treadmill runs fun!

   So I was running on the treadmill in the X gym the other day when it hit me.. Wow, my treadmill run is boring. Hahaha, go figure. Who knew that running on the spot for 30 minutes could bore you out of your attention tree. Well, it happened to me. (That's right! Even trainer's are human!)
   However, as I realized this I thought about the words, "right effort". Right effort is the term coined in the book, "The Art and Zen of Running", whereby the author talks about realizing negativity during your running and nipping it in the butt. He states that realizing your bored and doing something about it are two separate things. Recognizing negativity is part 1, doing something to correct that negativity is part 2. Part 2 is tricky, and for those who detest running, trying to eliminate boredom or negativity can be key in your future successes of running.
  See, I took the knowledge of "right effort" and applied it to my treadmill run. I was only 13 minutes into my run when this boredom set in and I felt stupid being on the treadmill. However, I recognized this and found a way out of it. I simply turned on my iPod, found a new song (wild ones by Flo Rida) and got right back in the saddle for the last 17 minutes of my run. Before I knew it I was feeling that runners' high and felt as if I could run forever. I proceeded to push hard and finish my run full stride and getting a great sweat session in. My "right effort" tactics payed off.
   I tell you this because I want you to know that you are not alone. Anyone go has ever ran on a treadmill can identify with the boredom factor I mentioned above. It is important to find ways for each of us to avoid boredom and negativity attached to running in our own ways. It is like anything else we do in life that we love. Someways we just are not fully there, while other days we are on top of the world and unstoppable. Sometimes, running can be difficult and hard on us mentally, but we need to keep positive and enjoy the health benefits  and euphoria which arises from a nice run.
   Do me a favor, next time you run on the treadmill at your local gym or are outside with the cold wind blowing in your face, think of me and "The Art and Zen of Running". Think about this blog and about the realities of running. Once you have acknowledged that sometimes it can get boring, put your mind into a place where it is on top of the world again and your run will end positively and energetically.
   If you are on the treadmill in the winter time and are finding it boring, here are some helpful tips to keep it entertaining.

1) play with the elevation. Keep changing it going from 0-5 in 5 minute intervals

2) try running with your iPod and try adding new music to your playlist

3) turn on the television and watch it while you run (keep your head straight though)

4) listen to an audio book that you are interested in

5) walk for a bit if you are getting bored, then try running again in walk/run intervals

Ryan Fahey
B.A Human Kinetics
CPTN Canada
Canfitpro
NCCP Canada

Training mature clients....

    While I was training a client the other night we started discussing my health and wellness blog and she mentioned that I should write a blog on training mature clients. So lets dive into this topic!
     It is seemingly a lot different to train mature clients as opposed to younger clients. Often times, young clients are pushing for a new goal or goals quarterly and may have performance as their otucome. They expect results almost instantly and are willing to do pretty much anything to get required results. This is a great thing! But, it can be fundamentally different than training mature clients. Often, mature clients train for weight maintenance or for maintenance of their strength. This also is a wonderful thing. However, sometimes mature clients have traveled the competitive road involving hours and hours of rigorous strength or endurance conditioning. Due to the accumulated stress demands on the body, as they mature or "retire" from their competition, they just want to train for health benefits, to feel great or to simply socialize with their trainer and/or fellow mature clients while working out at the gym.
   Training mature clients can be a completely different ball game as they have significantly different needs than say an 18 year old client training to compete or medl nationally. Mature clients bring both experience and intelligence to the table, having "been there, done that". Whereas younger clients often bring a "go get it" attitude to the table.
   Basically, as trainers, teachers, sons or daughters, we can learn a lot from mature clients. We can learn life lessons and new tips we may not have ever learned before. We can learn how to stay healthy and fit as age creeps up on us. Most importantly however, we can learn more about ourselves as younger individuals and how important it is to train sustainably well into the future. Be educated. Exercise Sustainably. Follow my blog.

Ryan Fahey
B.A Human Kinetics
CPTN Canada
Canfitpro
NCCP Canada

How to live healthy on a student budget...

    I was approached by a student today who has been following my blog and she thought I should write to all of you about how to live a healthy lifestyle on a student budget. This is a pretty broad topic, but relevant. In terms of living healthy as a student that question pertains more to nutrition than exercise. Universities and Colleges often have available gym space to workout; often included within tuition, so lets focus on nutrition for this blog.
   Eating healthy on a student budget is tricky. Like anything else in our lives, there are many approaches and answers to this question. However, let me give all you College and University students some advice....

1) Be a coupon hoarder. Find coupons whenever you can and hang on to them.

2) Do not go to the grocery store hungry (this applies to everyone as well!). When you go hungry, you tend to buy more and more unhealthy choices are justified by your cravings for food!

3) Save your gas receipts. If you have a car, find a superstore gas bar and keep your recipts. They can be used on grocery purchases at your local superstore.

4) Get groceries with a friend(s). (Splitting the cab fare always helps save money!)

5) Find a discount rack where there are often whole grain bagels and breads which you can throw into your freezer until you need them!

   Now, in terms of what to buy to keep your protein intake high and maximize your caloric energy levels, here are some healthy eating tips..

1) At least by whole wheat Kraft dinner. add in 1 can of flaked tuna to add in extra protein! (College kid casserole!) 

2) By bulk, natural peanut butter. This tip is pretty clear.

3) Buy frozen veggies instead of fresh. Fresh veggies can be fairly expensive so sometimes buying frozen veggies can be easier on your wallet!

4) Switch to soy milk instead of regular milk. It tastes great and is cheaper than regular milk!

5) Brew your OWN coffee.. OMGoodness, I cannot emphasize this point enough. Buying individual coffee is ridiculously expensive so brew it at home! (get out of bed 5 minutes earlier students!)

6) Do not buy pop. Just don't buy pop....

7) Buy cold water laundry detergent. That way, you use cold water in your washer, thus saving on your power bill!

Here are some other pointers for saving money as a student...

1) Avoid using your "overdraft" in your bank account. Banks often charge an overdraft protection fee each month, so stay in the +.

2) Go to the grocery store before you go to the liquor store. That way, you know you have your groceries first!

3) Don't get behind on your credit card payments. Doing this will often accumulate superfluous interest charges!

4) Shower in the school locker rooms instead of at home (Wear sandals though!). This way, you will save on your energy bill!

5) When you travel (athletes) snag the hotel soap and shampoo if you don't use it on your trip. Throw it in your gym bag and use it instead of buying more shampoo/soap when you return from the road.

6) Go to the dollar store. Things like shampoo, soaps, cans of soup, etc.. are often even cheaper there!

    I hope these tips can help you and your wallet get through College/University together without too much debt. A wise man once told me, "Ryan, never regret any money you spend on your stomach!". Spend wisely students. Spend wisely.

Ryan Fahey
B.A Human Kinetics
CPTN Canada
canfitpro
NCCP Canada

Scoobysworkshop website. Put it in your favorites list

   So this morning I was looking again at http://www.scoobysworkshop.com/ and folks, you need to visit this website. He is a middle aged man who believes in basic, clean eating habits combined with daily exercise. I was first introduced to Scooby from a friend and phys Ed teacher in PEI over a bowl of oatmeal during the Christmas break.
  Scooby is the crazy man on YouTube who wears his defined chest as a shirt. He also wears his sun hat in each of his videos. He is a simple man who does not endorse worrisome supplements,  sport under armor clothing or lulu pants. He's a simple man with a simple philosophy. At home training and extensively healthy nutrition. In a society of business, instantaneous results and quick supplement fixes, people still follow Scooby because he has a simple, easy philosophy which everyone can follow. There is nothing magical about him and his thinking. He just thinks clear during a time of fog and chaos surrounding workout theories and regimes.
   Basically, Scooby is a great role model. Whether you are looking to redefine your body by adding weight, losing weight or maintaining weight, Scooby has a lifestyle which will support any of those goals. He lays it all on the line in his blogs and videos. From healthy post workout snacks to healthy, fast meals, Scooby knows his stuff!
   I think when I look at Scooby and his website, I see it as a legitimate source of both common knowledge and researched based information surrounding weight training and nutrition. He backs up his information by blogging and working out shirtless. To me, that is a huge inspiration and legitimacy fulfilling action. So check out scoobysworkshop.com and be ready to be wowed by his abundance of information, common knowledge and do not be intimidated by his bulging chest and his passion for working out!

Ryan Fahey
B.A Human Kinetics
CPTN Canada
Canfitpro
NCCP Canada