Thai Chicken

You are on top of your meal-prep game but you seem to get tired of the same old flavours. Try this easy thai rub to spice up your chicken or turkey dinner.

Ingredients:
6 garlic cloves, minced
1 tsp pepper
1 tbsp of fish sauce
¼ cup dark soy sauce
fresh ginger, grated (amount up to preference)
8 small chicken legs

  1. In a mortar, pound garlic and pepper to a paste. Using a small bowl combine garlic, fish sauce, soy sauce and fresh ginger.chicken
  2.  Wash and pat dry chicken (I used turkey breast here), lay out on a baking sheet, coated with non stick cooking spray. Rub chicken/turkey with garlic thai sauce.chicken2
  3. Cook chicken/turkey in the oven at 350 degrees for 20-25 minutes depending on thickness of the meat. Serve with a side of salad, or your vegetable of choice.

chicken

ENJOY!

Simple HIIT

hiit

One of the most simple HIIT formats is 30 seconds on and 1 minutes off. Because you have a minute to let your body recover, those 30 seconds need to push you to the edge of discomfort. In this format hiit lasts a maximum of 15 minutes. That doesn’t seem like much, but even maintaining high intensity for this long is difficult.

Sustainable training should be high on your list of values in training. It’s not worth going hard whenever you feel like you need to sweat more or get some frustration out. Exercises for interval training should be full body, but basic in nature. When choosing exercises for hiit, simple is better. This is not the time to do technique work for Olympic lifts or any other lift you haven’t mastered. Even with mastery of barbell and Kettlebells, bodyweight exercises are hard choices to beat. If you can’t do the correctly at a high speed for the 30 second interval, choose something else.

hiit2

HIIT challenges are ranked from easy to advanced.

EASY:

30 seconds bodyweight squats
60 seconds speed walking on treadmill

MEDIUM: 

30 seconds kettlebell swing
60 seconds hill walk on treadmill

ADVANCED:

30 seconds hill sprint
60 seconds hill walk on treadmill

Although these challenges seem basic, they train energy system efficiency and ensure that proper mechanics can be used. Once these are mastered, different bodyweight, kettlebell and dumbbell exercises can be stubbed in! Next week we look at common gym injuries and how to prevent them from keeping you from reaching your goals. Happy new year!

References

Gibala, M. J., & McGee, S. L. (2008). Metabolic adaptations to short-term high-intensity interval training: a little pain for a lot of gain?. Exercise and sport sciences reviews, 36(2), 58-63.

Laursen, P. B., & Jenkins, D. G. (2002). The scientific basis for high-intensity interval training. Sports Medicine, 32(1), 53-73.

Weston, A. R., Myburgh, K. H., Lindsay, F. H., Dennis, S. C., Noakes, T. D., & Hawley, J. A. (1996). Skeletal muscle buffering capacity and endurance performance after high-intensity interval training by well-trained cyclists. European journal of applied physiology and occupational physiology, 75(1), 7-13.

Detox with Lemon & Ginger Tea

lemontea

Lemon and Ginger tea….the perfect detox after a big Christmas Eve dinner.

1 tbsp Manuka Honey
2 slices Lemon
As much Ginger as you would like

Ginger detoxifies and has been used to help digestion, reduce nausea and help fight the flu and common cold. It also can reduce muscle pain and soreness.

ginger

Lemons are full of Vitamin C and help rejuvenate the skin bringing a glow to your face. They also help with indigestion and constipation.

lemon

Honey is a natural sweetener that acts as an anti-inflammatory and can also act as a quick energy booster. It is also great for cold relief, it helps to reduce coughing and night time and can improve sleep quality.

honey

MERRY CHRISTMAS!

STRONGCAMP Ambassador

We are extremely proud of our trainer Robin Ball and excited to announce that she is one of the new STRONG Fitness Magazine STRONGCAMP Ambassadors.

She will be hosting her STRONGCAMP with New Edge Fitness in Burnaby, BC on MARCH 19 & 20, 2016.

Here is more information on how to signup: http://www.strong-camp.com/signup/

SEE YOU AT CAMP!

HIIT it UP for Fat Loss

HIIT

It’s Christmas time again! Despite the best intentions, all the late nights out eating with friends and family leave most lifers with fat loss on their minds. Hitt or high intensity interval training has become the method of choice for fat loss over the last 10 years. The science behind hiit is based on EPOC which stands for excess post-exercise oxygen consumption. When exercising at a high intensity the body’s metabolism must continue to work at a higher rate to account for the activity long after you have left the gym. This benefit makes hiit especially appealing for those who want to still have a life outside the gym.

Like any training method hiit must be paired up with good eating and sleeping habits for best results. Long term use of hiit without proper nutrition and lifestyle habits can halt fat loss. Once a good lifestyle is in place, HIIT is an effective, time efficient stimulus for inducing muscle adaptation.

HIIT2

HIIT can be used either as a stand alone workout or added to the end of training. Hiit done on its own is great for building an aerobic base with wasting a huge amount of time on steady state cardio. Hiit done after a heavy lifting session is excellent for strengthening the anaerobic system, while creating aerobic capacity. Aerobic capacity is what allows fat to be used for energy in the cell. This process is dominant at rest and during light activity. By using higher intensities that emphasize the short term energy systems, aerobic fat burning can be used more readily at rest.

  • The optimal duration for HIIT in intermediate lifters is 15 minutes and can be done up to 4 times per week.
  • Use intervals that are in a 2:1 ratio, for example 60 seconds low intensity alternated with 30 seconds high intensity.

Although extremely demanding, HIIT is done in low volumes and high intensity which makes it relatively less stressful than long duration moderate- high intensity training. HIIT has be found to enhance the use of glucose and fats in the muscle and improve overall metabolic health. Fats and stored carbohydrates become better used for energy as a result of this type of training. Better body composition is one of the main benefits, along with feeling stronger and less out of breath. Next week New Edge gives you some ideas on how to HIIT it up!

References

Gibala, M. J., & McGee, S. L. (2008). Metabolic adaptations to short-term high-intensity interval training: a little pain for a lot of gain?. Exercise and sport sciences reviews, 36(2), 58-63.

Laursen, P. B., & Jenkins, D. G. (2002). The scientific basis for high-intensity interval training. Sports Medicine, 32(1), 53-73.

Weston, A. R., Myburgh, K. H., Lindsay, F. H., Dennis, S. C., Noakes, T. D., & Hawley, J. A. (1996). Skeletal muscle buffering capacity and endurance performance after high-intensity interval training by well-trained cyclists. European journal of applied physiology and occupational physiology, 75(1), 7-13.

Blueberry Cardamom Chia Smoothie

This is a super quick smoothie, filled with antioxidants, that has a different taste to it due to the cardamom.

Ingredients:
1 tbsp chia seeds
5 tbsp of coconut milk (substitute for any other nutmilk)
½ cup of frozen blueberries
1 tsp fresh lemon juice
1 tbsp pure maple syrup
good pinch of cardamom

  1. Combine chia seeds in a bowl with the nutmilk and chill in fridge, covered for an hour, until gelled.
  1. Pour the chia-coconut gel in a blender, add blueberries, fresh lemon juice, maple syrup and cardamom. Blend well.

    blueberry

Choosing Your Trainer

trainer

New year’s resolution season is fast approaching. For many who fail on their resolutions, accountability and proper progression are missing. These are things that a good trainer can provide coaching on. Having a training certification alone, however does not qualify a trainer to work with you effectively. Here are some characteristics your new trainer should demonstrate:

1) Makes a program that fits you.

This is a no brainer, but pick a fitness professional who actually puts the time and effort in to create you a program. The trainer should use some variation of movement assessment to show you where you are at. The workout should then be created just for you based on the assessment. Most trainers have a set of go to exercises that all their clients will do at some point. If, however you notice that each client gets the same workout Wednesday training session, then you should look elsewhere for training.

2)Are able to admit that they don’t have all the answers.

Trainers who pretend to know all the answers are a real thing. Sure, your trainer will be more knowledgeable than you in the area of strength and conditioning, but pretending to be an expert on other health and nutrition topics is a red flag and shows that they many have stopped learning and working towards expertise.

trainer2

 

3) Are open to new approaches.

A good trainer will stay on top of research and trends. They will demonstrate the ability to evaluate new information by choosing to use what is valuable and discard what isn’t. Skilled trainers don’t pick a “hot new” trend and jump on to it as the only way to train human beings. Fitness trends come and go and the top trainers know that while most trends may have a small take-away, most are a waste of time and money.

trainer3

The basics of training and really very simple and not a sexy as some trainers make it out to be. Effective training is simple and personal, not glamorous and uniformly applicable to everyone. Some exercises and training techniques simply will not work for certain clients. This becomes especially evident if you work with those with disabilities or those recovering from injuries and accidents.

trainer44)Free of gym induced injuries.

This one is obvious, yet often overlooked. It is a simple question of whether the trainer knows what they are doing and understands proper movement progression. A fitness professional who has blown their back or pulled their muscles in the gym may unwittingly give you poor recommendations on how you reach your goals. The gym is not an unpredictable sports field or boxing ring. In theory, no one should get injured in the gym. Yet, there are trainers who don’t understand movement progression and overall health who many injure themselves and eventually their clients. If you’re trainer has glory stories of blowing their achilles tendon doing box jumps, stay far far away.

 

 

 

Salmon Sandwich with Celery Aioli

This recipe is great for a quick and easy lunch, lots of flavours and it only takes about 30 minutes to prepare and cook.

Ingredients for the aioli:
3 tbsp of mayonnaise
1 tbsp of horseradish
1 garlic clove, minced
2 stalks of celery, finely chopped
5 green onions, finely sliced
salt & pepper

Other ingredients:
2 cups of red cabbage, thinly sliced
½ cup of red onion, finely sliced
3 tbsp of fresh lemon juice
2 tbsp of olive oil
1 ripe avocado
half a salmon with skin
ciabatta buns

1.Preheat oven to 400 degrees, use bake or broil setting. Lay salmon side on tinfoil, drizzle with olive oil, season with salt and pepper. Slice lemon and add slices on top of fish. Cook in the oven for about 15-20 minutes, depending on thickness.

salmon

2.Prepare red cabbage slaw, slice red cabbage and red onion. In a bowl combine both with 2 tbsp of olive oil and the fresh lemon juice, season with salt and pepper.

salmon2

3.Make aioli: chop celery and green onions into fine pieces, add three tbsp of mayonnaise and one tbsp of horseradish and one minced garlic clove. Mix well season with salt and pepper.

salmon3

4.Cut avocado in half, cut thin slices, then scoop out meat with a spoon. Prepare ciabatta bun: spread aioli on one side of the bun, then assemble avocado, slaw and salmon on the other.

salmon4  DSC04031

ENJOY!

HOLIDAY BOOTCAMPS!

Need an extra little push before you indulge over the holidays? New Edge Fitness will be offering COMPLIMENTARY Bootcamps Tuesday December 15 and Thursday December 17 at 10:30am. If you’ve never trained with us…now is your chance!

Email info@newedgefitness.ca or call (778)998-6586 to reserve your spot!

The Core Of Your Diet

core1

Purpose of core training is to train abdominal recruitment. Often times gym goers attempt exercise variations that are well beyond their strength level. Without addressing proper mechanics and reasons that underlie faulty technique, strength progression will be very limited. Planking is one of the best exercises for training isometric strength in the core muscles.

core2

The core is here defined as the region from the shoulder girdle to the hip girdle and everything in between. This means that the shoulder, back, hip, quads and glute muscles better be active and engaged while planking. If this isn’t happening then neural recruitment is questionable. Often the troublesome area for people is their pelvis position. Without proper pelvic position, the nervous system activation is impaired. While planking the core muscular is best engaged with a neutral pelvic tilt. For many people as their muscles are used to being habitually in an anterior pelvic tilt.

core3

Pelvic position is a function of many factors. Postural habits reinforced by poor diet may be the biggest influencers here. Sure having a bad posture can cause lack of core muscle recruitment, but the nervous system is the true driving force behind postural weakness.

Foods in your diet can either activate or inhibit nerves. Intestinal nerves from different regions of the gut share nerve branches with the muscles of the core. Irritation of nerves in the gut can directly shut down muscles in the periphery. For example, hamstring inhibition results from irritation of the large intestine nerve which shares its nerve branch with this muscle.

core4 core5

Pay attention to how you respond to foods in your diet. If you feel strong and energetic you are in good condition. Feeling lethargic or experiencing indigestion suggests that you are not responding well to something in your food. Try removing certain foods for awhile and see how you feel.

References
Tracey, K. J. (2002). The inflammatory reflex. Nature, 420(6917), 853-859.

Wallden, M. (2013). The primal nature of core function: In rehabilitation & performance conditioning. Journal of bodywork and movement therapies, 17(2), 239-248.