Q: I’ve heard that drinking water is important, but won’t I be lighter if I drink less water? A: Water is an essential nutrient for optimal health and basic survival. A common myth is that you may be lighter or weigh less if you stop drinking as much. Not only is this myth untrue, it is dangerous! Our bodies need … Read More
Ask Shaun: When should I use heat and ice?
Q: I’ve injured myself and I know that using heat and ice can help. But my question is…when should I use heat and when should I use ice? A: Both heat and ice are simple yet effective ways to combat pain without the use of conventional painkillers. As a general rule, you should apply ice to injured or sore areas whenever … Read More
Ask Shaun: Should I track my workouts?
Q: Why is it beneficial to track workouts? A: It is a good idea to record your workouts so that you can monitor your progress — and so that you can determine what is working. To start, you might want to use a pedometer to count your daily steps. You might also want to record the weight, sets, and repetitions that you perform with … Read More
Ask Shaun: Do I really need to stretch?
Q: I love exercising, but I hate stretching. Does it really make a difference if I skip my stretches? A: There are so many great reasons to stretch! For one thing, stretching can prevent injuries and improve performance. This means that you will get even more from your workout if you stretch! Plus, you will actively increase flexibility and range of motion, which is a must if … Read More
Ask Shaun: Avoiding Afternoon Energy Slump?
Q: At around 2pm I can barely keep my head up. A nap is not an option! Any other healthy suggestions? A: Mid-afternoon malaise is healthy, but it should feel more like drowsiness than total exhaustion. Caffeine can help, but it causes unpleasant side-effects for some. Other options include eating a healthy breakfast and performing regular cardio. Breakfast sets the dietary tone … Read More
Ask Shaun: Better Workouts in Less Time?
Q: I don’t have enough time for long workouts. How can I shorten my workouts while getting the same benefits? A: These days, it’s hard to find time to workout. But that’s not an excuse! Like most things, it’s about working smarter, not harder. One way to shorten your workouts is to make sure you are not wasting time at the … Read More
Ask Shaun: Breakfast and Lunch Protein?
Q: I know eating enough protein is important, but what are the best sources to consume early in the day? A: You’re right that protein is important! It builds muscle, keeps you full, and is not readily converted to body fat. A healthy diet should include about one gram of protein per three pounds of bodyweight, or 50g/day for someone … Read More
Have a Fitness Question?
To ask us any question about fitness, training, or your personal goals, just complete the form below. We will get back to you as soon as possible!
When I gain weight it always goes straight to my hips and legs. What exercises can help me to lose this fat?
A: It is not uncommon for women to gain weight in their hips and thighs. There is no magic exercise that will melt the fat from this area. The concept of losing fat in an area by exercising the surrounding muscles is called “spot reduction” and unfortunately, it is ineffective. To lose fat from your hips and keep it off … Read More
What is the difference between sets, reps and supersets?
Sets refer to how many times you perform an exercise. Repetitions refer to how many times you perform a movement within each set. For instance, you may hear someone say that they are performing 3 sets of 12 repetitions on an exercise. A “superset†is when you perform two sets back to back with no rest in between. A superset … Read More
What are the best exercises to build my chest and how often should I perform them?
It is very common for men to place a lot of attention on their chest routine. Developed pectorals can be esthetically appealing, and may be considered a symbol of strength and power. Typically bench press is the most popular exercise to develop the chest muscles, however, it is not the most effective. Excessive bench press can irritate the rotator cuff … Read More
My lower back and knees bother me when I run or bike, is swimming a good option?
For people with lower back pain or with injuries to their lower extremities exercising in a pool is often the best way to restore muscle strength, endurance, and joint range of motion. Swimming is also an excellent form of aerobic exercise and it is one of the few aerobic sports that emphasizes upper body conditioning while also improving flexibility. If … Read More
Is it true that ceasar salads and sushi are high in fat?
The lettuce and vegetable ingredients in salads are low in fat, it is the salad dressing and the garnishes that you have to look out for. One to two tablespoons of caesar salad dressing can add up to as much as 15 grams of fat. Also beware of garnishes on salads such as nuts and cheese. A mere ¼ cup … Read More
I want to tone up the back of my arms, what is the best exercise for this?
The muscles located on the back of your arms are your triceps. My favourite exercise for this area is Lying Barbell Extensions, (a.k.a. Head-bangers). To perform this exercise sit on the edge of a flat bench firmly holding a weighted barbell (approximately 4-6 inches of space showing between your index fingers). Lie back on the bench and extend your arms … Read More
I want to get involved in some outdoor sporting activities, what should I do to prevent getting an injury?
Before you pick up that baseball or head out on that hike you need to ask yourself what kind of shape you are in. No one wants to spend their summer nursing a preventable injury! The best way to prevent an injury is to follow a balanced conditioning routine at least three times a week, for just one-hour each time. … Read More