Many of you may have heard of interval training before, and if you have played sports or have exercised in the past, there is a high probability you have used interval training whether you knew it or not.
So what exactly is interval training? Well ultimately, you are performing intervals whenever you do something for a set period of time that pushes you to your max energy expenditure (high heart rate) followed by a rest or lower-intensity exercise for a set period of time. Intervals come in many shapes and sizes and can include resistance training, dancing, or running. Whatever will get your heart rate soaring within a set period of time in considered an interval.
Keep in mind that not all interval workouts are the same. For example, running to catch a bus would be considered an interval as you are sprinting at a high pace to catch the bus, then once on it, you are resting. The problem is, that is only 1 interval and definitely not enough to be considered a 'workout'. The duration and intensity of each interval is what defines it as a great workout, good workout, or no workout at all!
On the flip side, aerobic training - such as jogging - is a great way to improve your aerobic capacity, but does little to improve your body.
At this point, some of you may be thinking the same thing, what about the "fat-burning zone"? These posters are plastered in virtually every gym. They show a graph that indicates your theoretical fat-burning zone based on age and heart rate. Many trainers may even tell you to reduce the intensity of your workout so that you stay within your zone so that you burn more fat.
On paper this makes sense and sounds good, and here is the science behind it. When you eat too much or take in too many calories (including sugar), your body makes stores of energy throughout your body called adipose tissue, or fat. This is an evolutionary thing that your body does for a multitude of reasons like insulating your body, protecting organs, energy storage, etc. Adipose is like diesel fuel for your body. It is used as your primary fuel source during low-intensity activities such as breathing, digestion, walking, etc. The problem is, fat (diesel fuel) burns at a very slow rate. That is why diesel fuel is not used in race cars.
So, staying within a certain (low) heart rate means I burn more fat right? Well, that is only part of the equation. Yes, your body burns a higher ratio of fat during low-level activity as another product of evolution. It is trying to conserve your blood glycogen (sugar) that is stored mainly in your muscles and liver for high-intense activity, such as running from a predator. Your glycogen is your jet fuel and is used for things like lifting weights, jumping up and down, sprinting, and pushing your body to maximum energy expenditure, say, when you're doing intervals!
Ok, so this still doesn't explain why intervals are better, but I am getting there. Our bodies are always adapting, for good or for bad. For example, sitting on the couch all day is sending a message to your brain and body that your muscles are not needed, so if they're not needed, then dispose of them and remove them. This is called atrophy. How do we combat this? You have to push your body to a level of exhaustion. When you do so, your are damaging body tissues. Yes, in this case, damaging your tissues is a good thing.
By pushing your body to exhaustion, you are damaging tissues and telling your brain and body that not only are you using your body, but you need a better body. By tearing down the walls of your muscles and other tissues in your body your brain releases waves of hormones in order to rebuild your better body. The process of reconstructing your body tissues requires a lot of energy so your metabolism is naturally increased.
This is known as progressive overload. Your body has to adapt to the damages you created so that the intense exercise you just did won't be as difficult next time. But, if you keep returning and pushing yourself a little further each time, then you will continue to create dramatic change in your body, constantly bumping up your resting metabolism, or the amount of energy your body needs daily to repair damaged tissues as it continues to adapt in a positive way. All of this positive adaptation is causing your body to burn fat at a faster, more efficient rate!
The thing about intervals is that most people like to exercise in their comfort zone. As long as they go to the gym and do their 30mins on a treadmill, they feel good about themselves for exercising, but also feel fine because they didn't push themselves too far. That is fine and dandy, but it does not dramatically change your body. Yes, people that run or cycle great distances have lean bodies, but that is because they exercise for very long periods of time covering great distances.
Resistance training can technically be considered interval training, but generally you see body builders doing intense sets followed by long rest periods. Circuit training, on the other hand, is a highly effective form of resistance training, especially for the recreational exerciser, because you can train alternating body parts with little rest in between to keep your heart rate peaking up and down with short breaks in between sets.
Interval training should be a mainstay in everyone's workout program, not just for athletes. You need to push yourself to your limits, allow your body to spend all day burning fat like crazy repairing your tissues, then come back and do it all again next time by pushing yourself a little further. That is how you create dramatic change in your body!
Tyler Robbins
B.Sc. PTS
Thursday, May 26, 2011
Thursday, May 19, 2011
Introduction to the Glycemic Index
In past blogs, I discussed such topics as timing and relevance of your diet. I have even discussed sugars and carbs and how they effect our diets. Today, I am going to give you a fairly brief, yet good, introduction into what is known as the glycemic index!
In a nutshell, the glycemic index (GI) relates to the fluctuations in our blood sugar levels. This is very important for diabetics because they must control their diets/medication in way to keep a steady blood sugar level. Unfortunately, regular, "healthy" people don't seem to take enough interest in their GI's when they should because it plays a large role in our everyday lives such as food cravings, mood, and energy levels.
How It Works:
When you ingest a food, if it contains any type of carbohydrate whatsoever, your body breaks down that food and absorbs the nutrients into the blood stream as quick as possible. The subsequent "spike" in your blood sugar level is represented by a number on the Glycemic Index based on how quickly that particular food enters the blood stream. Sugars enter the blood at an alarming rate, but when digested with other nutrients such as protein, fats or fiber, the process is slowed down.
Refined foods should be approached with caution. What I mean by this is that refined or cooked foods can have their fibrous structure broken down which increases their GI number. For example, a baked or cooked potato will have a higher number than a raw potato. As you begin to remove the fibrous nature of the carbohydrate, when it is digested, it enters your bloodstream and acts like jet fuel. This is great if you are about to be very active and go exercise/play a sport, but if you are sitting on your computer or watching tv, the effects can be lost (refer to previous blog regarding Strategizing Your Diet). Ingesting high-GI foods gives you that "sugar rush" that can cause short-term energy and awareness, but can also cause you to "crash" just as hard as your insulin levels rise to meet the need of all of that sugar, only to bring your levels tumbling down until you reach the point where your body craves...more sugar!
So What to Watch Out For:
Some of you by this point may start to Google Glycemic Index and think to yourself, "Alright, coffee and Diet Coke are both low on the GI scale...and bananas and carrots are high, I should just stick to drinking those awesome beverages...right?!?" Wrong. What you need to keep in mind is that the GI scale is not the be-all end-all of the diet world. You should still keep to your ratios of macronutrients based on your activity level. For example, if you exercise intensely every single day, your carbohydrates should be high. If you are sedentary or only do light exercise, then your carbs will be lower. Either way, your carbs, fats, and proteins should be mixed in some sort of healthy ratio that suits your lifestyle.
Great, so what about those items that are low on the GI scale? Well, things like bananas and carrots are high on the GI scale, but they also contain fiber and other vital nutrients, you know, the stuff that keeps our bodies healthy and functioning, that essentially cancel-out any negative GI number they carry. Candy on the other hand should be avoided or used only as a rare special treat, and yes, candy includes desserts, etc.
The reason why things such as Diet Coke would be low on the GI scale is that they don't contain any sugar. Sorry, let me rephrase that, they don't contain anything useful for the human body...just a bunch of chemicals you are putting in your body...but that will be left for another day!
One of the main offenders, and diabetics learn this pretty quickly, is refined grains. I am talking about white rice, white bread, white pastas, etc. The refining process combined with cooking these items makes them all but void of any fiber, so their GI numbers are off the charts. The saving grace here is if you eat your bread with meat or cheese or vegetables that contain either fat, protein or fiber that help slow the digestion and absorption process. If at all possible though, eliminate white, refined grains from your diet as much as possible and stick to whole grain as they have more fiber in them eliminated the sugar spike.
Final Things to Remember:
When it comes down to it, an individual with following a balanced diet and an active lifestyle does not need to worry about sugar as much, but should still try and avoid blood sugar spikes as much as possible. The problems we run into are the individuals that consume large quantities of sugar and are sedentary, as these empty calories pack on the body fat in no time! Here are few final key points to remember:
-Items with a high GI number are worse than those with a low GI number
-Natural foods are better than processed, refined foods
-Uncooked is better than cooked
-Fructose (fruits) is better than sucrose (table sugar) which is better than high-fructose corn syrup (not to be confused with natural fructose!
-Fruits and veggies are essentially fine, even if they have a high GI number
-Level of carbs in your diet should reflect your activity level
-Don't drink your calories, people consume so many of their calories through sugary drinks (soda, juice, energy drinks) that are void of fiber, causing major sugar spikes, which in turn cause many cravings
-Tyler Robbins
B.Sc. PTS
In a nutshell, the glycemic index (GI) relates to the fluctuations in our blood sugar levels. This is very important for diabetics because they must control their diets/medication in way to keep a steady blood sugar level. Unfortunately, regular, "healthy" people don't seem to take enough interest in their GI's when they should because it plays a large role in our everyday lives such as food cravings, mood, and energy levels.
How It Works:
When you ingest a food, if it contains any type of carbohydrate whatsoever, your body breaks down that food and absorbs the nutrients into the blood stream as quick as possible. The subsequent "spike" in your blood sugar level is represented by a number on the Glycemic Index based on how quickly that particular food enters the blood stream. Sugars enter the blood at an alarming rate, but when digested with other nutrients such as protein, fats or fiber, the process is slowed down.
Refined foods should be approached with caution. What I mean by this is that refined or cooked foods can have their fibrous structure broken down which increases their GI number. For example, a baked or cooked potato will have a higher number than a raw potato. As you begin to remove the fibrous nature of the carbohydrate, when it is digested, it enters your bloodstream and acts like jet fuel. This is great if you are about to be very active and go exercise/play a sport, but if you are sitting on your computer or watching tv, the effects can be lost (refer to previous blog regarding Strategizing Your Diet). Ingesting high-GI foods gives you that "sugar rush" that can cause short-term energy and awareness, but can also cause you to "crash" just as hard as your insulin levels rise to meet the need of all of that sugar, only to bring your levels tumbling down until you reach the point where your body craves...more sugar!
So What to Watch Out For:
Some of you by this point may start to Google Glycemic Index and think to yourself, "Alright, coffee and Diet Coke are both low on the GI scale...and bananas and carrots are high, I should just stick to drinking those awesome beverages...right?!?" Wrong. What you need to keep in mind is that the GI scale is not the be-all end-all of the diet world. You should still keep to your ratios of macronutrients based on your activity level. For example, if you exercise intensely every single day, your carbohydrates should be high. If you are sedentary or only do light exercise, then your carbs will be lower. Either way, your carbs, fats, and proteins should be mixed in some sort of healthy ratio that suits your lifestyle.
Great, so what about those items that are low on the GI scale? Well, things like bananas and carrots are high on the GI scale, but they also contain fiber and other vital nutrients, you know, the stuff that keeps our bodies healthy and functioning, that essentially cancel-out any negative GI number they carry. Candy on the other hand should be avoided or used only as a rare special treat, and yes, candy includes desserts, etc.
The reason why things such as Diet Coke would be low on the GI scale is that they don't contain any sugar. Sorry, let me rephrase that, they don't contain anything useful for the human body...just a bunch of chemicals you are putting in your body...but that will be left for another day!
One of the main offenders, and diabetics learn this pretty quickly, is refined grains. I am talking about white rice, white bread, white pastas, etc. The refining process combined with cooking these items makes them all but void of any fiber, so their GI numbers are off the charts. The saving grace here is if you eat your bread with meat or cheese or vegetables that contain either fat, protein or fiber that help slow the digestion and absorption process. If at all possible though, eliminate white, refined grains from your diet as much as possible and stick to whole grain as they have more fiber in them eliminated the sugar spike.
Final Things to Remember:
When it comes down to it, an individual with following a balanced diet and an active lifestyle does not need to worry about sugar as much, but should still try and avoid blood sugar spikes as much as possible. The problems we run into are the individuals that consume large quantities of sugar and are sedentary, as these empty calories pack on the body fat in no time! Here are few final key points to remember:
-Items with a high GI number are worse than those with a low GI number
-Natural foods are better than processed, refined foods
-Uncooked is better than cooked
-Fructose (fruits) is better than sucrose (table sugar) which is better than high-fructose corn syrup (not to be confused with natural fructose!
-Fruits and veggies are essentially fine, even if they have a high GI number
-Level of carbs in your diet should reflect your activity level
-Don't drink your calories, people consume so many of their calories through sugary drinks (soda, juice, energy drinks) that are void of fiber, causing major sugar spikes, which in turn cause many cravings
-Tyler Robbins
B.Sc. PTS
Thursday, May 12, 2011
Strategize Your Diet - Part 3
The last couple of blogs have been about eating carbohydrates and proteins at correct times. Today's blog will be a couple of last tips for other ideas on how to strategize your diet!
Stay Hydrated - Athletes and non-athletes alike should drink more fluids, especially if you are exercising. One of the first signs of fatigue is due to dehydration. A simple rule is if you are not going to the bathroom at least every 3 hours, then you are probably not drinking enough. That means that you should also increase your fluid intake on hotter days and days of intense exercise. Stay away from sugary and caffeinated beverages though as they act as diuretics, stick to just plain ol' water! It is tough to judge exactly how much you should be drinking sometimes based on weather, exercise intensity, etc. so try this: Weigh yourself before and after an exercise session. The weight you lost will be almost entirely water through sweating and respiration. For every pound of weight lost, drink 3 cups of water (750ml) to re-hydrate your body. You should not always wait until you are thirsty because thirst indicates you are already well on your way to being completely dehydrated!
Don't Be Afraid of Salt - If you exercise intensely, you need salt in your diet as well. Your body keeps a fine balance between water and salt content, so if you are trying to maintain a low-salt diet, your body will just be expelling more and more water to counteract this. Now I am not saying that you need to go overboard and eat a bag of pretzels before a workout, but sports drinks usually do the trick of replenishing your "electrolytes" (salts). Just don't guzzle down a sports drink and then go sit and be an armchair quarterback...that gets us back to "Strategize Your Diet - Part 1" taking in useless carbs!
Get Outside - Many old-school bodybuilders were onto something when they would leave the gym and go soak up some rays. Yes, they were probably just trying to get a nice bronzed look, but research has now shown that some unprotected sun exposure, allowing your body to create Vitamin D the natural way, has many benefits to muscular (and other body parts) health and well-being. If you don't get enough sun, like many northern-climate countries, then taking a supplement will help as well!
Use these, as well as the tips discussed in the previous two posts to help maximize your diet and allow you to reap the most benefits from your exercise program possible! There is a saying in the fitness industry, "You can't out-train a bad diet" so if you are putting in the time in the gym to get fit, why squander those results by not cleaning up your diet too?
Tyler Robbins
B.Sc. PTS
Stay Hydrated - Athletes and non-athletes alike should drink more fluids, especially if you are exercising. One of the first signs of fatigue is due to dehydration. A simple rule is if you are not going to the bathroom at least every 3 hours, then you are probably not drinking enough. That means that you should also increase your fluid intake on hotter days and days of intense exercise. Stay away from sugary and caffeinated beverages though as they act as diuretics, stick to just plain ol' water! It is tough to judge exactly how much you should be drinking sometimes based on weather, exercise intensity, etc. so try this: Weigh yourself before and after an exercise session. The weight you lost will be almost entirely water through sweating and respiration. For every pound of weight lost, drink 3 cups of water (750ml) to re-hydrate your body. You should not always wait until you are thirsty because thirst indicates you are already well on your way to being completely dehydrated!
Don't Be Afraid of Salt - If you exercise intensely, you need salt in your diet as well. Your body keeps a fine balance between water and salt content, so if you are trying to maintain a low-salt diet, your body will just be expelling more and more water to counteract this. Now I am not saying that you need to go overboard and eat a bag of pretzels before a workout, but sports drinks usually do the trick of replenishing your "electrolytes" (salts). Just don't guzzle down a sports drink and then go sit and be an armchair quarterback...that gets us back to "Strategize Your Diet - Part 1" taking in useless carbs!
Get Outside - Many old-school bodybuilders were onto something when they would leave the gym and go soak up some rays. Yes, they were probably just trying to get a nice bronzed look, but research has now shown that some unprotected sun exposure, allowing your body to create Vitamin D the natural way, has many benefits to muscular (and other body parts) health and well-being. If you don't get enough sun, like many northern-climate countries, then taking a supplement will help as well!
Use these, as well as the tips discussed in the previous two posts to help maximize your diet and allow you to reap the most benefits from your exercise program possible! There is a saying in the fitness industry, "You can't out-train a bad diet" so if you are putting in the time in the gym to get fit, why squander those results by not cleaning up your diet too?
Tyler Robbins
B.Sc. PTS
Thursday, May 5, 2011
Strategize Your Diet - Part 2
Last post I discussed the topic of planning your carbohydrate intake during the day based on timing of exercise as well as intensity. This post is going to discuss protein intake and its effect on the body at different times during the day.
Protein, along with carbohydrates, contain 4 calories per gram. The difference is, carbohydrates yield nearly all of those calories as energy (or stored as fat), whereas the simple act of digesting protein burns calories. Not to mention the fact that protein is needed for countless processes in the body including muscle and tissue building, hormone production, etc.
Many people feel like they only need protein in their diet on days when they are exercising. This couldn't be further from the truth. Think of your body as a construction site. Virtually all of your tissues in your body are constantly being "torn down" and replaced by newer, more efficient cells. This is part of your body's defense mechanisms against diseases like cancer. The longer a cell sticks around, the better chance it has at goofing up and making a mistake causing a mutation, but that discussion can wait for another day.
Everyone should have plenty of protein in their diets for all of your body's natural processes, as well as tissue building. Now, exercise - especially resistance training - causes micro tears and damages in your muscle tissue which needs to be repaired and replaced. This is the entire basis of resistance training. You want to damage your muscles by working them hard, so that your body will come in to repair and replace those damaged muscle cells with bigger (sometimes), faster, stronger ones. The process of muscle repair is what heightens your metabolism for hours following a workout.
So, back to protein. It is crucial that you feed your body the proper building blocks following a workout so that it can go about its business by repairing and replacing your tissues. Many different studies have been done on this topic and there are varying thoughts on the matter, but from what I have read and researched, a beverage or protein shake immediately following (within an hour) a workout with a ratio of 4:1, grams of carbs to grams of protein, seems to be the best way to feed your body.
Not only does the carbohydrates replace depleted glycogen stores in the muscles/liver to replenish your anaerobic energy levels, but it also acts as a sort of shunt or transport system delivering the correct amino acids to your muscles to aid in the rebuilding process. Chocolate milk is a great post-workout drink, and is what I use following my workouts. It has that correct ratio of carbs to proteins and is also pretty darn tasty too!
On top of using protein as a post-workout recovery drink, small amounts of protein should be ingested every few hours throughout the day. No, that does not mean that you need to be chewing on a chicken breast every few hours, but some sort of protein source is beneficial such as a protein shake, almonds, fish, quinoa, or yogurt (Greek yogurt especially!). Ingesting protein at set intervals throughout the day gives your body the tools it needs to maintain its tissues as well as stabilize its blood sugar level. Elevated protein has been shown to give healthier-looking skin and hair as well as acting as an appetite suppressor as it takes longer to digest, keeping you feeling "full" longer, which is good for fighting off those hunger pangs.
So what types of protein should you ingest? Whey protein can be found in a variety of protein shakes. It is a fast-acting protein which means it can digest, distribute itself throughout the bloodstream and be into the muscles in no time. This is a fantastic type of protein for post-workout so that you can get those amino acids to your muscles as soon as possible.
Casein protein is found in mammalian dairy products such as cheese and milk and is a slower-digesting protein which can stabilize your blood sugars for longer and provide more of a steady drip of protein for hours after ingesting. This is great for a mid-afternoon snack!
When it comes down to it, having more protein in your diet can be beneficial for everyone, men and women. Not only does it suppress your appetite, give you a youthful appearance, and stabilize blood sugar levels, protein is also vital after exercising to build more lean, healthy, efficient muscle tissue. More muscle means a higher resting metabolic rate, which means you are burning more calories even at a resting state!
-Tyler Robbins
B.Sc. PTS
Protein, along with carbohydrates, contain 4 calories per gram. The difference is, carbohydrates yield nearly all of those calories as energy (or stored as fat), whereas the simple act of digesting protein burns calories. Not to mention the fact that protein is needed for countless processes in the body including muscle and tissue building, hormone production, etc.
Many people feel like they only need protein in their diet on days when they are exercising. This couldn't be further from the truth. Think of your body as a construction site. Virtually all of your tissues in your body are constantly being "torn down" and replaced by newer, more efficient cells. This is part of your body's defense mechanisms against diseases like cancer. The longer a cell sticks around, the better chance it has at goofing up and making a mistake causing a mutation, but that discussion can wait for another day.
Everyone should have plenty of protein in their diets for all of your body's natural processes, as well as tissue building. Now, exercise - especially resistance training - causes micro tears and damages in your muscle tissue which needs to be repaired and replaced. This is the entire basis of resistance training. You want to damage your muscles by working them hard, so that your body will come in to repair and replace those damaged muscle cells with bigger (sometimes), faster, stronger ones. The process of muscle repair is what heightens your metabolism for hours following a workout.
So, back to protein. It is crucial that you feed your body the proper building blocks following a workout so that it can go about its business by repairing and replacing your tissues. Many different studies have been done on this topic and there are varying thoughts on the matter, but from what I have read and researched, a beverage or protein shake immediately following (within an hour) a workout with a ratio of 4:1, grams of carbs to grams of protein, seems to be the best way to feed your body.
Not only does the carbohydrates replace depleted glycogen stores in the muscles/liver to replenish your anaerobic energy levels, but it also acts as a sort of shunt or transport system delivering the correct amino acids to your muscles to aid in the rebuilding process. Chocolate milk is a great post-workout drink, and is what I use following my workouts. It has that correct ratio of carbs to proteins and is also pretty darn tasty too!
On top of using protein as a post-workout recovery drink, small amounts of protein should be ingested every few hours throughout the day. No, that does not mean that you need to be chewing on a chicken breast every few hours, but some sort of protein source is beneficial such as a protein shake, almonds, fish, quinoa, or yogurt (Greek yogurt especially!). Ingesting protein at set intervals throughout the day gives your body the tools it needs to maintain its tissues as well as stabilize its blood sugar level. Elevated protein has been shown to give healthier-looking skin and hair as well as acting as an appetite suppressor as it takes longer to digest, keeping you feeling "full" longer, which is good for fighting off those hunger pangs.
So what types of protein should you ingest? Whey protein can be found in a variety of protein shakes. It is a fast-acting protein which means it can digest, distribute itself throughout the bloodstream and be into the muscles in no time. This is a fantastic type of protein for post-workout so that you can get those amino acids to your muscles as soon as possible.
Casein protein is found in mammalian dairy products such as cheese and milk and is a slower-digesting protein which can stabilize your blood sugars for longer and provide more of a steady drip of protein for hours after ingesting. This is great for a mid-afternoon snack!
When it comes down to it, having more protein in your diet can be beneficial for everyone, men and women. Not only does it suppress your appetite, give you a youthful appearance, and stabilize blood sugar levels, protein is also vital after exercising to build more lean, healthy, efficient muscle tissue. More muscle means a higher resting metabolic rate, which means you are burning more calories even at a resting state!
-Tyler Robbins
B.Sc. PTS
Thursday, April 28, 2011
Stretegize Your Diet - Part 1
Many people generally start down the road of living a healthy lifestyle by starting an exercise program. This is great and will lead to some quick results, but eventually you will begin to plateau and realize that exercise is not the holy grail of healthy living.
In comes diet. At this point, you may be consistently exercising but want to see even more results. Diet is also not the holy grail of healthy living, but when used in conjunction with exercise, diet can continue to spur on dramatic change for your mind and body.
Great, so now you realize that diet and exercise both play crucial roles in your overall fitness. But what comes next, and what do you eat, and when? This is the part of the game that many people begin to lose track of their goals because they either find things too confusing or too complicated when in fact, living a healthy lifestyle should be neither.
I will be the first to admit that I hate counting numbers. I feel as that if I become too attached to counting grams of this and grams of that, not to mention the number of calories I consume, then I will be too controlled by it...and besides, that system does not seem sustainable to me.
Instead, I learn as much about diet and exercise as I can, so that I try and eat good things at correct times rather than trying to worry about how much to eat. We all could take a page or two out of the training manuals of serious athletes. Athletes are extremely regimented beings, they eat at specific times and specific amounts. Unless you are training for the Olympics or the upcoming NHL season, you don't necessarily need to be as regimented on quantity (as long as you are keeping things reasonable) but instead, worry about what you are eating depending on what you are doing for that day. Let me give you an example.
Necessity Eating - The human body is essentially one big ball of fuel (and a motor - your muscles) wrapped in skin. The average human being stores enough body fat on them to last them days without food. We picked up this genetic trait from our ancestors who may have gone days without eating because they didn't have a McDonalds to go to, they actually had to hunt their food. The problem is, fat is a slow-burning fuel. Think of it like a diesel fuel. Your body can burn it very efficiently and uses this fuel for majority of the day, but when it comes to intense exercise, most people can't (and shouldn't) go at a high pace for more than an hour or two tops!
The reason for the limited time of intense energy expenditure is because as your pace picks up, your body begins to transition to another form of fuel; glycogen. Glycogen is the jet fuel for our muscles. This is when your body ingests carbohydrates (bread, pasta, Snickers) and packages it into glycogen and stores it in your muscles (mostly) and liver. So, you could go wandering around the mall all day and almost never touch any of your glycogen stores, but as soon as you start intense exercise, your body begins using it more rapidly. One of the main reasons for extreme fatigue towards the end of your workout is the almost-empty glycogen stores in your body. You will inherently never let your stores drop to zero, but as you get lower on the fuel gauge, you begin to slow down.
So, why is this important? You may have heard of carb-loading. Athletes like to have carbohydrate-rich diets before athletic events to load up their glycogen stores so they have plenty of energy when they need it during their event. That is great because the high-energy expenditure during a sporting event burns all of those carbohydrates off in no time! Having said all of that, non-athlete humans like to sit down and enjoy a big pasta dinner full of fatty cheese and sugary sauces as well. That is fine, if you are ready to go out and exercise when you are done eating, but most people don't do that, they finish their "carb-loading" and go watch tv, or read a book, or even going for a light walk is troublesome.
Your body wants to burn these carb calories off right away, that is why you get an insulin spike after a carb-rich meal. When you begin to realize that those carbs aren't going to be burned off any time soon, your brain says, "Alright, pack it in, lets store these carbs for another time" and boom, straight into your fat cells.
My point here is, if you know you are having a relaxing night watching a movie or some tv after a long day, fine, have a dinner that is low in carbs such as some fish and veggies. Wait, I thought veggies were carbs? Yes, veggies are carbs, but they are also mainly water and vital nutrients your body needs. Your body still burns carbs at a slow rate here and there during quick bouts of energy (climbing the stairs, picking up your child, etc.) but if you are not sustaining your energy expenditure, you are far better off eating nutrient-rich carbs like fruits and vegetables rather than breads and pastas.
Breads, pastas, and sugary treats have their place in our diet. The goal here is to plan your diet accordingly based on your energy needs for that day. You're going out for a run? Sure, grab a Snickers bar beforehand, it will give you that extra boost you need. Sitting down to watch the football game? Stick to your vegetables.
-Tyler Robbins
B.Sc. PTS
In comes diet. At this point, you may be consistently exercising but want to see even more results. Diet is also not the holy grail of healthy living, but when used in conjunction with exercise, diet can continue to spur on dramatic change for your mind and body.
Great, so now you realize that diet and exercise both play crucial roles in your overall fitness. But what comes next, and what do you eat, and when? This is the part of the game that many people begin to lose track of their goals because they either find things too confusing or too complicated when in fact, living a healthy lifestyle should be neither.
I will be the first to admit that I hate counting numbers. I feel as that if I become too attached to counting grams of this and grams of that, not to mention the number of calories I consume, then I will be too controlled by it...and besides, that system does not seem sustainable to me.
Instead, I learn as much about diet and exercise as I can, so that I try and eat good things at correct times rather than trying to worry about how much to eat. We all could take a page or two out of the training manuals of serious athletes. Athletes are extremely regimented beings, they eat at specific times and specific amounts. Unless you are training for the Olympics or the upcoming NHL season, you don't necessarily need to be as regimented on quantity (as long as you are keeping things reasonable) but instead, worry about what you are eating depending on what you are doing for that day. Let me give you an example.
Necessity Eating - The human body is essentially one big ball of fuel (and a motor - your muscles) wrapped in skin. The average human being stores enough body fat on them to last them days without food. We picked up this genetic trait from our ancestors who may have gone days without eating because they didn't have a McDonalds to go to, they actually had to hunt their food. The problem is, fat is a slow-burning fuel. Think of it like a diesel fuel. Your body can burn it very efficiently and uses this fuel for majority of the day, but when it comes to intense exercise, most people can't (and shouldn't) go at a high pace for more than an hour or two tops!
The reason for the limited time of intense energy expenditure is because as your pace picks up, your body begins to transition to another form of fuel; glycogen. Glycogen is the jet fuel for our muscles. This is when your body ingests carbohydrates (bread, pasta, Snickers) and packages it into glycogen and stores it in your muscles (mostly) and liver. So, you could go wandering around the mall all day and almost never touch any of your glycogen stores, but as soon as you start intense exercise, your body begins using it more rapidly. One of the main reasons for extreme fatigue towards the end of your workout is the almost-empty glycogen stores in your body. You will inherently never let your stores drop to zero, but as you get lower on the fuel gauge, you begin to slow down.
So, why is this important? You may have heard of carb-loading. Athletes like to have carbohydrate-rich diets before athletic events to load up their glycogen stores so they have plenty of energy when they need it during their event. That is great because the high-energy expenditure during a sporting event burns all of those carbohydrates off in no time! Having said all of that, non-athlete humans like to sit down and enjoy a big pasta dinner full of fatty cheese and sugary sauces as well. That is fine, if you are ready to go out and exercise when you are done eating, but most people don't do that, they finish their "carb-loading" and go watch tv, or read a book, or even going for a light walk is troublesome.
Your body wants to burn these carb calories off right away, that is why you get an insulin spike after a carb-rich meal. When you begin to realize that those carbs aren't going to be burned off any time soon, your brain says, "Alright, pack it in, lets store these carbs for another time" and boom, straight into your fat cells.
My point here is, if you know you are having a relaxing night watching a movie or some tv after a long day, fine, have a dinner that is low in carbs such as some fish and veggies. Wait, I thought veggies were carbs? Yes, veggies are carbs, but they are also mainly water and vital nutrients your body needs. Your body still burns carbs at a slow rate here and there during quick bouts of energy (climbing the stairs, picking up your child, etc.) but if you are not sustaining your energy expenditure, you are far better off eating nutrient-rich carbs like fruits and vegetables rather than breads and pastas.
Breads, pastas, and sugary treats have their place in our diet. The goal here is to plan your diet accordingly based on your energy needs for that day. You're going out for a run? Sure, grab a Snickers bar beforehand, it will give you that extra boost you need. Sitting down to watch the football game? Stick to your vegetables.
-Tyler Robbins
B.Sc. PTS
Thursday, April 21, 2011
Tips to Avoid a Holiday Meltdown
Easter weekend is here, and even if you don't celebrate Easter, chances are, you either get together with family and friends anyways, or you celebrate some sort of holiday throughout the year. Yes, it is okay to indulge from time to time, but keep in mind that a weekend full of indulging can be disastrous to your health and well-being, especially if you have short-term goals such as looking good on the beach this summer. Here are some tips that can be applied this weekend or any other holiday time.
1. Don't skip your workout! - If you are dedicated and motivated, you are probably on some sort of schedule with your exercising plan. Myself, for example, I get up early morning and do a workout 6 days a week, 5 of those days being before work. It is my daily routine now to get out of bed, hit the gym, then the shower and be on with my day. You may have a similar schedule, or not, who knows. The problem arises on holiday weekends when you may be off work, so your whole routine is disrupted. Chances are, you are going to skip your workout for other "stuff". Don't do that! No matter what your schedule is, make sure you plan to get your regularly schedule workout(s) in so that when you go to reach for that dessert later, you will remember the work you put in that day and either avoid or limit yourself.
2. Write down what you eat - This may seem far-fetched for some people, but there are individuals out there that journal everything that they eat to make sure their calorie and macronutrient scale is balanced. If you are one of those people who like to journal what you eat, keep at it and don't avoid writing down the "bad" stuff you indulge in just because you know you are cheating on your diet. Instead, write it down to remind yourself what you indulged in so that you have motivation for your next workout. For those of you who don't generally keep a food journal, I highly recommend writing things down for a holiday weekend. At the end of the day, brainstorm what you ate that day and write it all down. You may be surprised just how much you "indulged". If it was a lot, oh well, move on and use it as motivation.
3. Summer is around the corner - This is the time of year where people have either continued their New Year's resolutions or are starting up a new resolution to get ready for summer. Maybe you have a Wedding to attend and want to look good. Maybe you have a week-long vacation at a sunny destination and want to look good on the beach, who knows. But keep in mind that roughly every pound of body fat equals about 2500 calories of energy. Indulge too much on a holiday weekend such as this one, and it will take you a few weeks to work that extra poundage off!
4. Eat before you go - This is a great tip. Most party planners like to have finger foods and snacks that people will actually enjoy. There may be a veggie platter present, but chances are its the cheese balls and junk food that populate the snack table. Grab a snack on your way out the door to these events that is high in fiber, protein, healthy fats, or all three. Fiber, fat, and protein digests slower, keeping you feeling full for longer so that when you get to the party or dinner, you will be less likely to pig out!
5. Get the junk out - If you are planning on staying in or are hosting company, either limit your purchases of junk, or don't buy it at all! I know you want to have something that your guests will enjoy (refer to #4) but try and buy just enough so that when your guests leave, you are not left with too many leftovers. If you have junky foods in your house, you are going to find a reason that justifies you eating it. However, if its late at night and you have a craving for a snack before bed, chances are you aren't going to drive to the grocery store to pick up some cookies, so keep it out of the house and you will be less likely to reach for it.
6. Bring your own healthy snacks - Again in reference to #4, if you are going to a party/dinner that you know isn't going to have a large selection of healthy options, offer to bring some yourself. Even if nobody else wants any, you then have more for yourself to enjoy!
7. Don't fill your plate - More and more studies show that we like to, and have been trained to eat everything on our plates. We were taught this when we were younger, your mother would say, "There are starving kids in the world that would love those leftovers!" Although this is very true, you are better off not filling your plate and then eating everything on it, instead, take smaller portions of everything so that you can still enjoy all of the flavors, but at a greatly reduced calorie hit.
8. Don't beat yourself up - Many people are emotional eaters. So to come out of a long weekend after a lot of indulging and be mad at yourself for going overboard is a vicious cycle as you will end up being discouraged and potentially even fall off the wagon. You are better off fessing up to your overindulgence and use it as fuel to fire your motivation to get back to exercising the next day!
I hope these tips can help you on any holiday weekend. Remember that it is human to indulge every now and again, but don't go overboard.
-Tyler Robbins
B.Sc. PTS
1. Don't skip your workout! - If you are dedicated and motivated, you are probably on some sort of schedule with your exercising plan. Myself, for example, I get up early morning and do a workout 6 days a week, 5 of those days being before work. It is my daily routine now to get out of bed, hit the gym, then the shower and be on with my day. You may have a similar schedule, or not, who knows. The problem arises on holiday weekends when you may be off work, so your whole routine is disrupted. Chances are, you are going to skip your workout for other "stuff". Don't do that! No matter what your schedule is, make sure you plan to get your regularly schedule workout(s) in so that when you go to reach for that dessert later, you will remember the work you put in that day and either avoid or limit yourself.
2. Write down what you eat - This may seem far-fetched for some people, but there are individuals out there that journal everything that they eat to make sure their calorie and macronutrient scale is balanced. If you are one of those people who like to journal what you eat, keep at it and don't avoid writing down the "bad" stuff you indulge in just because you know you are cheating on your diet. Instead, write it down to remind yourself what you indulged in so that you have motivation for your next workout. For those of you who don't generally keep a food journal, I highly recommend writing things down for a holiday weekend. At the end of the day, brainstorm what you ate that day and write it all down. You may be surprised just how much you "indulged". If it was a lot, oh well, move on and use it as motivation.
3. Summer is around the corner - This is the time of year where people have either continued their New Year's resolutions or are starting up a new resolution to get ready for summer. Maybe you have a Wedding to attend and want to look good. Maybe you have a week-long vacation at a sunny destination and want to look good on the beach, who knows. But keep in mind that roughly every pound of body fat equals about 2500 calories of energy. Indulge too much on a holiday weekend such as this one, and it will take you a few weeks to work that extra poundage off!
4. Eat before you go - This is a great tip. Most party planners like to have finger foods and snacks that people will actually enjoy. There may be a veggie platter present, but chances are its the cheese balls and junk food that populate the snack table. Grab a snack on your way out the door to these events that is high in fiber, protein, healthy fats, or all three. Fiber, fat, and protein digests slower, keeping you feeling full for longer so that when you get to the party or dinner, you will be less likely to pig out!
5. Get the junk out - If you are planning on staying in or are hosting company, either limit your purchases of junk, or don't buy it at all! I know you want to have something that your guests will enjoy (refer to #4) but try and buy just enough so that when your guests leave, you are not left with too many leftovers. If you have junky foods in your house, you are going to find a reason that justifies you eating it. However, if its late at night and you have a craving for a snack before bed, chances are you aren't going to drive to the grocery store to pick up some cookies, so keep it out of the house and you will be less likely to reach for it.
6. Bring your own healthy snacks - Again in reference to #4, if you are going to a party/dinner that you know isn't going to have a large selection of healthy options, offer to bring some yourself. Even if nobody else wants any, you then have more for yourself to enjoy!
7. Don't fill your plate - More and more studies show that we like to, and have been trained to eat everything on our plates. We were taught this when we were younger, your mother would say, "There are starving kids in the world that would love those leftovers!" Although this is very true, you are better off not filling your plate and then eating everything on it, instead, take smaller portions of everything so that you can still enjoy all of the flavors, but at a greatly reduced calorie hit.
8. Don't beat yourself up - Many people are emotional eaters. So to come out of a long weekend after a lot of indulging and be mad at yourself for going overboard is a vicious cycle as you will end up being discouraged and potentially even fall off the wagon. You are better off fessing up to your overindulgence and use it as fuel to fire your motivation to get back to exercising the next day!
I hope these tips can help you on any holiday weekend. Remember that it is human to indulge every now and again, but don't go overboard.
-Tyler Robbins
B.Sc. PTS
Thursday, April 14, 2011
Restaurant Tips
I personally try and limit the number of times I eat at a restaurant. There is no way to be certain exactly how unhealthy a meal at a restaurant could be. What I mean by this is that fat, sodium, and or carbohydrate levels could be through the roof of a seemingly healthy meal.
Having said that, I am human, and my wife and I enjoy going out every now and again, and I am sure many of you also enjoy eating at restaurants from time to time. Below are a few tips on how you can keep on track with healthy eating, yet still enjoy yourself. Not only that, you may also notice a decrease in your bill as well!
1 - Skip dessert
Desserts are great, we all love them. But many desserts found at sit-down restaurants are a calorie nightmare. Many of these desserts can contain anywhere from 500 to 2,000 extra calories, and that is after you have already completed your meal (likely high in calories as well). I would highly recommend skipping dessert altogether. You can avoid essentially doubling your caloric intake for your entire meal by skipping dessert. If you must indulge, for a special occasion for example, split the dessert amongst you and your spouse/kids/friends/etc. This way you still treat yourself without going overboard.
2 - It's okay not to eat it all!
Portion sizes really are getting out of control in today's society. This is fine if you are wanting to get your money's worth, but bad if you are trying to trim down your waistline. Most of us eat our meals based on how much food we have on our plates. This can become quite dangerous when a restaurant delivers a plate that is one and a half to two times the correct portion size.
With these very large portions, we have all ended up in that situation when we are about 3/4 of our way through a meal and get full. Now you are at that point of no return where there is not enough food to take home, but there is too much to waste, so you continue to eat until all of the food is gone, and your pants feel like they are going to explode at the seams. When you receive your meal, tell yourself that you are only going to eat 1/2 to 2/3 of the food on your plate, and you are going to take some home to put in the fridge to enjoy for lunch tomorrow.
3 - Personalize
It is not difficult to personalize your order at a restaurant, all you have to do is ask. For example, if you order a BLT, ask for mustard instead of mayo, and remove a couple strips of bacon and you have just cut your sandwich down by up to 400 calories. Once you begin to get the hang of it, you can start requesting things at restaurants such as swapping out regular for whole grain bread, or regular for whole grain pasta. If a restaurant does not fulfill your wishes, find one that does. Restaurants only serve what they know people want, so if they receive enough requests for whole grain pasta, they may start to offer it!
4 - Keep and eye on your sides
Try swapping out the fries or mashed potatoes for mixed or seasoned vegetables. You could even try and swap it out for a garden salad, but ask for the dressing on the side so you can apply a small amount yourself and not drown your salad like your chef might do.
5 - Thin crust
Having a plethora of healthy toppings on your pizza is not an issue, the thick doughy, greasy crust is! Order thin crust pizza and load up on the vegetable toppings as much as you can. Meat and cheese are ok too, just don't go overboard!
6 - Try the lunch menu
If you are out for lunch, this is a no brainer. But some restaurants will even allow you to order from their lunch menu at dinner time as well. The lunch menu is usually geared towards smaller portion sizes of their main dishes, but also at a reduced cost. Not only are you saving some calories, but you are saving some money as well.
7 - Ignore the kid's menu
Most kids menus are absolutely littered with junk. Restaurant chains know that kids have some of the biggest swing when it comes to choosing a place to eat for family outings, so they want to make them happy too, even sacrificing nutrition. Try either a tip from above, or a combination to fill your child's plate. Try these; portion sizes are generally too large, so share your meal with your child. Order a couple of healthy side dishes and create your own mini buffet at your own table where everyone can pick and choose what they wish to eat. Order from the lunch menu for your kid so that they have a smaller, and cheaper option.
8 - Water
Plain and simple, order water with your meal. The average Canadian drinks about 100 litres of pop a year, not to mention other sweetened drinks that are just as bad! That could add up to about 450 calories extra every day, or 47 additional pounds of energy a year that either you do, or do not burn off. You are loading up on calories with your meal as it is, try ordering water as it can have a reverse effect and actually help you lose weight!
9 - Supersize
All of the fast food chains do it. Now I am not advocating eating fast food, as I try and avoid it by all means necessary, but if you must, don't supersize. Sure, it sounds like a great deal, as you on average only have to spend 17 more cents for an additional 55 calories, but the meal will not be the only thing getting supersized in a hurry!
10 - Avoid handouts
Many restaurants offer free handouts before your meal such as fresh bread or salad. I would recommend avoiding at all costs, or limiting yourself, big time! These pre-meal snacks can really add up in the calorie department before your meal even begins. Try this, if you are a joint that you know offers free handouts, simply mention to the waiter/waitress that you do not wish to have any bread brought to your table. If it is not there, the better chance you have at not eating it.
11 - Enjoy the company
Yes, it is nice to enjoy a lunch out on the company, but that is not what I mean here. Enjoy the company that you are with whether it be your spouse, boyfriend, girlfriend, friends, family members, etc. It takes an average of 20 minutes for your stomach to tell your brain that you are full, so take your time eating. We are very social creatures, and meals are a great way to bring you together to carry on conversation, rather than listening to all of you chew. Try this, after each bite, put your fork down and enjoy the food in your mouth, and talk with those you are out to dinner with. Chances are, you are going to become full before you finish your meal, then you can follow step #2 of this list.
12 - Avoid alcohol
Similar to tip #8, alcohol can really hit you where it hurts, your waistline. The average cocktail can contain anywhere from 200 to 500 calories which can really add up when added to a calorie-rich restaurant meal. Go for the water instead, your waistline will appreciate it, not to mention your bank account!
As stated previously, eating at restaurants can be an enjoyable experience. You don't have to cook, or do the dishes, and you can enjoy some time with family and friends in a different atmosphere than your same old kitchen or dining room. I get it, people like to eat at restaurants, and so do I, just keep things sensible by following the tips listed above, and you can greatly save in the calorie department!
-Tyler Robbins
B.Sc. PTS
Having said that, I am human, and my wife and I enjoy going out every now and again, and I am sure many of you also enjoy eating at restaurants from time to time. Below are a few tips on how you can keep on track with healthy eating, yet still enjoy yourself. Not only that, you may also notice a decrease in your bill as well!
1 - Skip dessert
Desserts are great, we all love them. But many desserts found at sit-down restaurants are a calorie nightmare. Many of these desserts can contain anywhere from 500 to 2,000 extra calories, and that is after you have already completed your meal (likely high in calories as well). I would highly recommend skipping dessert altogether. You can avoid essentially doubling your caloric intake for your entire meal by skipping dessert. If you must indulge, for a special occasion for example, split the dessert amongst you and your spouse/kids/friends/etc. This way you still treat yourself without going overboard.
2 - It's okay not to eat it all!
Portion sizes really are getting out of control in today's society. This is fine if you are wanting to get your money's worth, but bad if you are trying to trim down your waistline. Most of us eat our meals based on how much food we have on our plates. This can become quite dangerous when a restaurant delivers a plate that is one and a half to two times the correct portion size.
With these very large portions, we have all ended up in that situation when we are about 3/4 of our way through a meal and get full. Now you are at that point of no return where there is not enough food to take home, but there is too much to waste, so you continue to eat until all of the food is gone, and your pants feel like they are going to explode at the seams. When you receive your meal, tell yourself that you are only going to eat 1/2 to 2/3 of the food on your plate, and you are going to take some home to put in the fridge to enjoy for lunch tomorrow.
3 - Personalize
It is not difficult to personalize your order at a restaurant, all you have to do is ask. For example, if you order a BLT, ask for mustard instead of mayo, and remove a couple strips of bacon and you have just cut your sandwich down by up to 400 calories. Once you begin to get the hang of it, you can start requesting things at restaurants such as swapping out regular for whole grain bread, or regular for whole grain pasta. If a restaurant does not fulfill your wishes, find one that does. Restaurants only serve what they know people want, so if they receive enough requests for whole grain pasta, they may start to offer it!
4 - Keep and eye on your sides
Try swapping out the fries or mashed potatoes for mixed or seasoned vegetables. You could even try and swap it out for a garden salad, but ask for the dressing on the side so you can apply a small amount yourself and not drown your salad like your chef might do.
5 - Thin crust
Having a plethora of healthy toppings on your pizza is not an issue, the thick doughy, greasy crust is! Order thin crust pizza and load up on the vegetable toppings as much as you can. Meat and cheese are ok too, just don't go overboard!
6 - Try the lunch menu
If you are out for lunch, this is a no brainer. But some restaurants will even allow you to order from their lunch menu at dinner time as well. The lunch menu is usually geared towards smaller portion sizes of their main dishes, but also at a reduced cost. Not only are you saving some calories, but you are saving some money as well.
7 - Ignore the kid's menu
Most kids menus are absolutely littered with junk. Restaurant chains know that kids have some of the biggest swing when it comes to choosing a place to eat for family outings, so they want to make them happy too, even sacrificing nutrition. Try either a tip from above, or a combination to fill your child's plate. Try these; portion sizes are generally too large, so share your meal with your child. Order a couple of healthy side dishes and create your own mini buffet at your own table where everyone can pick and choose what they wish to eat. Order from the lunch menu for your kid so that they have a smaller, and cheaper option.
8 - Water
Plain and simple, order water with your meal. The average Canadian drinks about 100 litres of pop a year, not to mention other sweetened drinks that are just as bad! That could add up to about 450 calories extra every day, or 47 additional pounds of energy a year that either you do, or do not burn off. You are loading up on calories with your meal as it is, try ordering water as it can have a reverse effect and actually help you lose weight!
9 - Supersize
All of the fast food chains do it. Now I am not advocating eating fast food, as I try and avoid it by all means necessary, but if you must, don't supersize. Sure, it sounds like a great deal, as you on average only have to spend 17 more cents for an additional 55 calories, but the meal will not be the only thing getting supersized in a hurry!
10 - Avoid handouts
Many restaurants offer free handouts before your meal such as fresh bread or salad. I would recommend avoiding at all costs, or limiting yourself, big time! These pre-meal snacks can really add up in the calorie department before your meal even begins. Try this, if you are a joint that you know offers free handouts, simply mention to the waiter/waitress that you do not wish to have any bread brought to your table. If it is not there, the better chance you have at not eating it.
11 - Enjoy the company
Yes, it is nice to enjoy a lunch out on the company, but that is not what I mean here. Enjoy the company that you are with whether it be your spouse, boyfriend, girlfriend, friends, family members, etc. It takes an average of 20 minutes for your stomach to tell your brain that you are full, so take your time eating. We are very social creatures, and meals are a great way to bring you together to carry on conversation, rather than listening to all of you chew. Try this, after each bite, put your fork down and enjoy the food in your mouth, and talk with those you are out to dinner with. Chances are, you are going to become full before you finish your meal, then you can follow step #2 of this list.
12 - Avoid alcohol
Similar to tip #8, alcohol can really hit you where it hurts, your waistline. The average cocktail can contain anywhere from 200 to 500 calories which can really add up when added to a calorie-rich restaurant meal. Go for the water instead, your waistline will appreciate it, not to mention your bank account!
As stated previously, eating at restaurants can be an enjoyable experience. You don't have to cook, or do the dishes, and you can enjoy some time with family and friends in a different atmosphere than your same old kitchen or dining room. I get it, people like to eat at restaurants, and so do I, just keep things sensible by following the tips listed above, and you can greatly save in the calorie department!
-Tyler Robbins
B.Sc. PTS
Subscribe to:
Comments (Atom)