P.O.W # 10 Deltoids, Hyaluronic acid, Bosu Ball

“3 P’s for Optimal Performance and Health

PHYSICAL: Deltoids

Isolating and targeting the deltoid ( shoulder ) muscles is a great workout that I have been working on in my own personal workouts and also what I teach in my Pilates classes. There are 3 parts to the deltoid; Anterior ( front), Posterior ( back ) and Middle division. In my personal opinion it is hard to target Anterior and Posterior Delts without the Middle Delt taking over or our Trapezius muscle which is a bigger, stronger upper back muscle. This is often why when we do 45 degree angle “Flys” ( Lifting arms straight in front of you in the shape of a “v” while holding hand weights ) the anterior delts get tired very quick and the neck and shoulder muscles must pick up the slack. If you’re not an instructor or trainer you may not know how to feel if you have the right muscles firing. In 45 degree angle flys a lot of people tense their shoulders up to their ears which takes the isolation away from the delts into the trapezius muscles. Also, the belief that you need heavier weight to increase strength in this case, I don’t believe is true. The heavier the weight is will likely cause your larger muscles to recruit to handle the tension. So that Delt exercise becomes a trapezius and rhomboid exercise.  The exercise below is my favourite way to target Anterior delts because you’re lying down on your side allowing your back to be free from the tension that is caused from standing and stabilizing. Also, lying on your side ensures gravity is helping to access posterior delts as well while we go from internal and external rotation with gravity pushing downwards during internal rotation.  If most of that is “jibber jabber” just try this exercise and tell me which muscles you feel screaming at you 😉

Start side lying with either head proper up or lying down on top of a straight arm on the ground, knees bent in on a 90 degree angle in line with the front of your hip bones.

  • Pull the ribs and belly button in towards the spine so that the lower back is flat and core is engaged
  • Using your elbow and hip as a pivot point trying to keep contact with the side of your body or hip bone at all times
  • Choose a Weight : I recommend starting low and seeing how quickly your muscles exhausts. 2 – 8 pounds is all you need! ( 8 being VERY optimistic.. I usually only get some men to use 8lbs )
  • Inhale to begin with the weight on the mat, exhale to lift the weight to the ceiling right over the hip. After 8 repetitions of full range do 8 reps half way down (hip height parallel to ground –  Picture 2 ) then back up to the ceiling. With out a break do it again 8 reps full range (floor to ceiling) immediately followed by 8 reps mid range ( hip height to ceiling)

The front of your shoulder should feel like its burning or about to fall off 😉  Enjoy!

 

 

 

POTION: Hyaluronic Acid

I’m sure you’ve heard of HA as an ingredient in your skin care products and if you haven’t make sure one of yours contains it! Dr Axe Writes ”  Hyaluronic acid is a lubricating, clear substance that’s produced by the body naturally. In the human body, hyaluronic acid is found in the greatest concentrations in the skin, inside joints, within the eye sockets and in other tissues where it helps retain collagen crease moisture, and provide elasticity and flexibility.” Hyaluronic acid has the ability to hold 1000x it’s weight in water keeping your skin hydrated and plumped all day long. It works to keep every aspect of skin stable, protected, constantly renewing and repairing. It’s suitable for all skin types and a great help for those with wrinkles, acne, pigmentation or scars. When I went off birth control last year my skin wrecked havoc on my life. I figured that I needed to use typically boasted acne products with super drying agents to combat the supposed oil production. Little did I know I was doing more harm than good. In most cases our skin just needs to be super hydrated so that it can heal it’s self. If we were to constantly scrub and dry out a wound it takes longer to heal opening the wound over and over again not to mention drying the skin creating longer lasting hyper-pigmentation, deeper scars and/or wrinkles. I use skin care products from Pure and Simple. They are a Toronto made organic skin care brand based on the Ayurvedic philosophy that I absolutely love. Their staff is SO helpful and knowledgeable and they will let you go home with several samples at a time to try out their products. They also keep a record of everything you try or liked/didn’t like.

A little bit about what Pure and Simple stand for:

ABOUT PURE + SIMPLE

Pure + Simple is an all-natural skincare + wellness spa for customers seeking products + services that are consistent with their healthy natural lifestyle.

What we put on our skin is absorbed into our bodies’ circulatory system, meaning it can contribute or detract our overall health. Beauty is a result of good health; that’s why we only carry skincare brands that have safe + natural ingredients. Every product you see on our shelves is free of harmful ingredients like parabens, petrochemicals, silicones, phthalates, sulfates, or synthetic fragrances + dyes.

The Pure + Simple Difference

We’re different, so we love that you’re different too.

We know that everyone’s skin is unique, requiring customized care. What works for one customer may not work for another, + finding the right fit in terms of products or services for each individual is our expertise.

In order to meet our customers’ skincare needs, we carry more than just our own house brands. Purer + Simple is a curator of truly natural skincare products + services. We test out all of our products + services before offering them to our clientele.

We believe that Knowledge is Power, which is why we invest a lot of time in sharing our research + experience in natural beauty with our staff + clients in order to effectively solve skincare + beauty issues. Our skincare philosophy is based on Ayurveda, a holistic health modality from India that emphasizes the relationship between our mind, body, + spirit. We trust that our belief systems, along with our behavior + actions, greatly influence the state of our health + physical appearance. That’s why we strive to live holistic, healthy lives, which positively affects our skin!

Our staff are constantly learning + undergoing training to refine their skills. Our standards for hiring are high, but our standards for growth within the company are higher. That’s why we appreciate all client feedback, as it helps keep us in touch with individual and team progress. If you would like to contribute to our continued improvement, contact us here.

I use these products from Pure and Simple :

Algea Serum

Damage Care

Propolis Cream

All contain a minimum of 80% organic ingredients

 

PROP: Bosu Ball 

The Bosu Ball is a prop used for balance, stability and functional training. “Originally, the name “BOSU” was an acronym for “Both Sides Up.” It meant that the BOSU® Balance Trainer could be used on either side, the dome or the platform.” There are SO many fun ways to incorporate the bosu into your workout and these are just a few! I love how the instability requires you to recruit more muscles to enhance your strength and tone your whole body even more.  Check out their website for more exercise examples!

This one is great for deltoids, triceps and obliques!

Add a little core stability and a wider range of motion 

We hope you enjoyed your weekly dose of Health Hacks and Fitness Tips.

Check back weekly for more!

xx

Amanda and Brit

 

 

 

 

 

 

P.O.W # 9 (Power, Passion, Purpose)

“3 P’s for Optimal Performance and Health!

Greetings Leaders and Healers from around this beautiful planet,
My name is Anthony Cheam and I am so honoured to write a blog post for a dear friend and colleague of mine, Brit Mcquarrie.
To go along with the theme of Brit and Amandas “3 P’s” I am going to share something from my upcoming book, soon to be released in the summer, YOU 2.0. The basis of YOU 2.0 teaches a multi-dimensional approach to upgrading human software and hardware – mind, body and spirit. The YOU 2.0 system upgrade is powered by what I call the P³ Performance System – Claim Your POWER, Clarify Your PURPOSE, Cultivate Your PASSION!
POWER – Claim Your POWER!
The easiest, most effective and fastest way to claim your power is to utilize the power of your physiology. Your body consists of one hundred trillion cells all working in total harmony with one another and you don’t have to consciously get involved in any of it. Imagine if you could utilize the gift of all that power. Well…you can!
One of the greatest gifts you can give yourself is what I call power breathing. Power breathing is simply deep diaphragmatic breathing where you engage and turn on your lymphatic system. The lymphatic system is responsible for disposing of any garbage that is lurking around in your body. The problem is that the lymphatic system needs to be activated by deep diaphragmatic breathing. How often are you deeply breathing throughout your day? Unless you exercise at high intensities you are not activating your lymphatic system regularly, therefore, toxins may be slowly taking over your body. The more toxins and pollutants the less energy and power you will have. The more you cleanse your body through high intense exercise or power breathing the greater your lymphatic system will dispose of unwanted material.
How do you do this? Easy. Close your eyes. Stand up. Spread your legs and stand tall with your shoulders back.Take a deep breath in through your nose. Make sure you can hear the air going in. When you can no longer take in any more air immediately breathe out through your mouth. Again, make sure you can hear the out-breath. Do this at least 5x. Once you have a rhythm, increase the speed of your in-breath and out-breath until you are almost hyper-ventilating. Keep your eyes closed while you do this so you don’t feel too light-headed. This should only take 30-60 seconds. You won’t believe how great you will feel.
Do this at least twice a day or anytime you need a charge. It’s a great substitute for coffee or caffeine stimulants.
Claim your power!
PASSION – Clarify Your PURPOSE!
One of the best ways to clarify your purpose or reason or “why” for living or being on this planet is to start by “not-making-it-about-you,” but rather, making it about something bigger than you. And, that means helping others, serving the greater good, contributing your gifts, talents and capacities to make a difference in the world. Wherever you are and whomever you are, you have been blessed with life. I heard once, “God’s gift to you was ‘life.’ What you do with your life is your gift to God.” 
Make sure your reasons or purpose for life is about service. I know life can get tough, tragic and hard. But, it’s not the wounds of life that define you, but what you do with yours wounds. Some of the most beautiful things have been created and discovered out of major failures, disappointments and seemingly impossible odds. Is it not through pressure and extreme heat that a diamond is formed? Is it not through torrential storms and wind that a tree gets firmer and its roots go deeper? Is it not through struggle and pain that a human is strengthened and his or her character revealed and sculpted?
There is a Chinese proverb that states, “A diamond cannot be polished without friction nor man perfected without trials.”
Make your purpose greater than any circumstance or suffering in your life.
Clarify your purpose!
PURPOSE – Cultivate Your PASSION!
Cultivate your passion simply means doing what you love. I remember hearing a study that concluded that a whopping 80% of people hate their job.
Here’s something to ponder: Do more of what you love, less of what you tolerate, and none of what you hate.
What do you truly love to do? Are you doing what you are passionate about in life? Is there something that you have always wanted to do but have kicked it to the curb because of distractions or life circumstance?
One of my original mentors told me this: “Doing what you love not only brings more years to your life, but more life to your years.”
Life is too short to be doing the things you hate. There is one thing to be working three jobs to support your four children even though you may hate your job. Yes, those circumstances do certainly exist, and I honour and applaud your courage if you are doing this. However, even these unique and powerful individuals know that at some level they are doing this because the purpose of doing it is to put food on the table and provide a roof over their loved ones heads, and that in itself gives them meaning and a sense of love and gratitude for their job.
If you are doing something because you believe you are forced to, then, at the very least, bring more love to what you do. Don’t wait for things to bring you more joy and love, be the source of more joy and love that you bring to the things in your life. That’s the fundamental shift that makes the difference.
If that doesn’t help, then be bold, make the decision to leave and live life on your terms, according to the music that your heart hears. Go ahead, march to your own drum beat.
If it’s a book that your heart is telling you to write, then write it; if it means adopting a child from Africa, then pursue it. Whatever it is, listen to your intuition and the whispers of your heart. Trust it.
Cultivate your passion.
 
To your continued upgrade and evolution!
 
Anthony

We hope you enjoyed your weekly dose of Health Hacks and Fitness Tips.

Check back weekly for more!

xx

Amanda and Brit 

 

P. O.W week #3 Metabolism, Push-ups and Coffee

“3 P’s for Optimal Performance and Health”

 

POTIONS: Iodine

Iodine is crucial for proper thyroid function and metabolism. Your thyroid is a major factor in regulating your metabolism, and if your Iodine levels are low, you run the risk of having an underactive thyroid, and therefore a sluggish metabolism. Get your Iodine levels to a good place and you could see an increase in your metabolic rate. It also enhances immune function and prevents brain damage.  Iodine deficiency is widespread, so supplementation is wise**. Physically active people are at especially high risk for deficiency because you lose iodine through sweat. You can get some iodine from seafood, but unless you’re eating it with every meal, you probably won’t get enough.

Dose: 150 mcg to 1000 mcg (1 mg) / day

We use this brand by Trophic

**It’s always best to get your levels checked before assuming supplementation is needed

 

PHYSICAL: Push Ups

A classic, fundamental exercise movement that targets the whole body! You can do them absolutely anywhere, anytime and at any fitness level. The variations are endless and so are the benefits. Wide arms target more chest and shoulders while a closer stance targets your triceps. Check out this tricep/plank variation in our how to video below! This will have you doing full push ups in no time!

Push up

PODCAST: Dr. Bubbs Performance Podcast

Dr.Bubbs is a Canadian Naturopathic Doctor who specializes in enhancing athletic performance. He is the Sport Nutrition Lead for the Canadian Men’s National Basketball Team and Strength Coach. He was introduced to us by fellow fitness enthusiast and health/fitness blogger @Ulitmategrityyz 

This week we’re loving this episode of Dr. Bubbs Podcast as he and Nanci Guest discuss the effects of caffeine consumption, how it differs depending on your genetic make up and how it could benefit ( or inhibit ) your athletic performance. We’re also loving the “lay up” note he includes in the Podcast show notes. This episode features;

“Lay-Ups” in This Episode (quick, simple, actionable items)

1) Drink no more than 2 cups of coffee per day, before noon, to reduce your risk of CVD.

2) 50% of people are slow “caffeine metabolizers”, meaning caffeine levels in the body take 8-10 hours to drop by half. Slow metabolizers may not feel “stimulated” but the caffeine is still blocking the “calming” effect in their body.

3) For the general public, coffee before training is all you need (save your money on “pre-workout” caffeine supplements).

Caffeine “Performance Hacks” from This Episode

1) The most effective dose of caffeine is 3-4mg/kg bodyweight (there’s no additional benefit once dose is greater than 5mg/kg).

2) 10% of population are “ultra-slow” metabolizers and will have WORSE performance when they consume caffeine before training.

3) The more elite the athlete, anhydrous (i.e. supplemental) caffeine is ideal because the caffeine concentration in coffee is highly variable.

 

We hope you enjoyed your weekly dose of Health Hacks and Fitness Tips.

 

Check back weekly for more!

 

xx

Amanda and Brit