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New TrainRite Logbook feature: Pre-planning Workout Guide!
Hi all! I wanted to bring your attention to an exciting new feature that will ship with every TrainRite Logbook order!
The TrainRite Workout Guide allows you to pre-plan a rotating 2 week fitness routine. This is a great addition to the logbook in the sense that you'll fill out the chart well in advance, so when you show up to the gym you've already done the hard work and know exactly what you're working that session.
I do this myself, and has been a critical step in creating well rounded workouts and meeting my goals. I've received an overwhelming request for this feature from current TrainRite users that I've shown my chart to. I rarely repeat exercises over my 2 week rotation, so my pre-planned routine can actually outlast my 90 day TrainRite Logbook.
Top 3 reasons to pre-plan your routine with the TrainRite Workout Guide?
1. Saves you time. By spending the time and doing the hard work upfront, you're never scrambling to dream up your workout while on the way to the gym.
2. Forces you to take a step back and get a birds-eye view of how effective your workouts are. You'll see which muscle groups you're overlooking, or overworking, and help you gear your workout routines to meet your goal
3. Expands your horizons. You'll take more time researching new exercises and training techniques while you fill out your guide. The more variations of exercises and techniques you use, the less "routine" it will actually be!
How do I use it?
1. Choose up to 6 days per week, and fill out the top row of the chart for each week. I workout Monday through Saturday, with Sunday's off for rest - so I'd fill out Monday, Tuesday, Wednesday and so on to Saturday.
2. Then under each day, choose the musclegroup(s) you're going to target. A few examples from my own guide are Fridays I workout Legs/Shoulders and Saturdays I hit my Back/Core.
3. Now just fill out the exercises you're going to complete and the SETSxREPS of each. Over the two week rotation you can use the same days for similar muscle groups, but try to choose different variations of exercises to work those groups. This will help you build muscle and prevent you from getting bored with your workouts. The more variations, the longer you can keep using this same routine. And don't forget to choose additional rest days!
4. Peel off the backing and stick it to the inside the plastic backing of your TrainRite Logbook.
Where do I get one?
When you order any TrainRite Logbook, you'll automatically be shipped one. http://trainrite.ca/products/
Quinoa Salad
So I just wanted to post a quick photo of what I've basically been eating all week. It's so simple to make and an amazing side to a protein (I prefer fish) and some steamed veggies. This recipe makes quite a bit if you're eating it as a side like I do. I'm new to this quinoa business...but I really like it. I've also made some quinoa burgers which I'll feature separately. Recipes will all be posted under the "FOOD!" section...
Find this recipe HERE!
Breakfast showdown: Cottage Cheese vs Plain Yogurt
Most mornings when I’m short on time I reach for cottage cheese for breaky. Low in sugar and carbs, high in protein – it keeps me full throughout the day. Slice up some fresh fruit, or go the savory route with chopped onion, red pepper, celery and black pepper – it’s extremely versatile and takes me about a minute to prep. But this morning I was out. Being far too lazy and short on time for a grocery run, I found some plain yogurt and went for it. It was delicious! Better than my usual cottage cheese and fruit breakfast I’ve been eating for years. So I thought to myself, what really is the difference between the two?
Here’s a comparison of Nordica 2% Cottage Cheese and Astro Original 2% Plain Yogurt per half cup.
I didn’t choose these brands for any particular reason, but most plain versions tend have similar nutritional values anyways.
Calories Yogurt is slight lower in calories than the cottage cheese (40kcal less, 36% lower). So if you’re strictly counting calories, yogurt can be your friend.
Protein Cottage cheese wins this one, and by a long shot (9g more, almost 300%). A few years ago I opted for a low carbohydrate focused breakfast to a high protein one. That’s why I started eating cottage cheese in the first place. I always found I was starving at work within a few hour of eating cereal, toast etc. Most mornings I work out before eating breakfast so that blast of protein afterwards is great. Plus I still replenish carbs with the fresh fruit I add.
Fat They’re both the same. You chose them at 2%. :P
Carbohydrates Surprisingly they’re both the same. I’ve seen some versions of plain yogurt that have significantly more carbs via sugars, but the Astro brand seems to be a good choice.
Taste I really liked the yogurt better. This may be because I’ve been eating cottage cheese for years straight, and the change up is nice. Both have very different textures, and different flavor. I’m leaning towards the yogurt!
Conclusion: I was honestly expecting to heavily favour the cottage cheese. I assumed the two would vary quite a bit and always thought yogurt was higher in sugars and carbs, so this is a pleasant surprise. I’ll definitely keep both in my morning routine. Keep in mind this is PLAIN yogurt, once you get into the Vanilla and other flavors expect lots of sugar and/or artificial sweeteners. If you add chopped fruits, you really shouldn’t need the flavored version anyway.
There are obviously other factors involved in making the right choice for you – some yogurts have higher calcium, lower sodium and Greek yogurt will have more protein. Yogurt also has bacterial cultures with proven benefits for your immune system and so on. For me, I’m more worried about excess sugars, and getting that higher protein content. I’m not afraid of fat either, and it can be your friend - although calorie dense. So unless you’re concerned about higher calories, go the yogurt route. If protein is what you’re looking for, go for cottage cheese. Otherwise – either are a great addition to your morning.
Which of the two do you favor? Or am I the only one who thinks this much about breaky?
Thanks for reading, Matt for TrainRite
Exercise, Shameless Self-promotion
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This weekend only! Free shipping on all Etsy TrainRite Fitness and Nutrition Journal orders!Promo code: FREESHIP https://www.etsy.com/shop/TrainRite00
New Chest Variation: Neck Press
I just added this bench press variation into my workout routine: the Neck Press If you're like me who constantly has a tight chest, you will FEEL this exercise - and feel it quickly. This is not an ego boosting, heavy-as-you-can-go movement: GO LIGHT to start. Trust me, you'll feel it. I use this exercise before I do my regular sets of bench presses.
Take your basic bench press, but slide you body down low on the flat bench to allow you to lower the bar over your neck, rather than your chest. Bring the bar down slow, just until it touches your neck, pause, and bring the bar back up to your starting position.
Try this chest routine:
3x12 Neck Press superset with Pushups to exhaustion (no rest between) 3x12 Bench Press (superset with another muscle group) 3x12 Smith Press (superset with another muscle group) 3x12 Flat Bench Cable Flyes (superset with another muscle group) **I always try to superset with another muscle group to maximize a workout
Now tell me you don't feel that? You won't be able to lift the same weight after the Neck Press x Pushups, but still try to safely lift heavy sets to finish the workout. Keep your rest times short as you can.
Happy lifting
Matt for TrainRite
Deconstructed Taco! (....salad)
Tacos are great! So in an attempt to recreate a healthier version... I came up with this deconstructed salad.It's also great. Honest. You may miss the taco shell and cheeses - but you have to make sacrafices sometimes, right? This was satisfyiing enough for me anyway :)
It may look like a ton of ingredients, but a lot of that is spices that can be left out/exchanged. The majority of your time will be chopping fresh vegetables. Enjoy!
See the recipe here!
Favourite Snack: Tandoori Masala Roasted Chickpeas
This is a great snack that I usually make once a week, and bring in my lunch.
They don't take much effort to make at all, just a little bake time. You can literally exchange any of the spices for something you like better; like garlic/chive/dill, cilantro/lime, sea salt and pepper, and so on. Many people do sweeter versions with cinnamon and sugar...so there are endless combinations. The process is the same for each.
Find the recipe here, and enjoy!
Exercise, Meal Planning, Shameless Self-promotion
What I DID Wednesday
So a friend of mine so politely suggested that maybe I should post more often. I like hearing suggestions from fellow readers and anyone really, so I figured I could start today. I’ve been asked this question fairly often, and this was actually her suggestion to me: What does your typical day look like as far as exercise and meals go? Well my dinner tonight isn’t really typical - I’m expecting to eat as many wings and drink as much beer as I can handle on a “school night”- but the rest really is. On a typical weeknight for dinner I’ll more than likely have some sort of meat (lean steak, chicken breast/thigh, salmon etc.) with salad, steam veg or similar.
Portion control isn’t really my strong suit, so I try to eat before 6:30pm so I don’t feel so full for the early morning workouts.
5:30am Workout: Glutes, Chest, Core (all superset)
Barbell Step-ups – 110lbs x 20, 17, 16 (these are the worst) Pec Fly Machine – 190lbs x 12, 12 ,12
Glute Kickback Machine – 170lbs x 12, 12, 12 each leg Incline Dumbbell Press – 2x70lbs x 10, 10, 9
Barbell Hip Thrust - 185lbs x 12, 12, 12 (looks so suggestive…) Cable Press - 110lbs x 12, 12, 12
Leg Raise with Dumbbell - 25lbs x 12, 12, 12 Torso Twist Machine - 190lbs x 15, 15, 15 each side
Horizontal Sit-up - 45lbs x 12, 12, 12 Sitting Oblique Twist (with Plate) - 25lbs x 25, 25, 25
Finished it off with a 5K run! Now I’m ready for Wing Night!
FOOD:
Before Workout (5:15am) – 5g BCAA, 1 scoop protein powder
Post Workout (7:00am) – 5g BCAA, 1 scoop protein powder
Breakfast (7:30am) – Overnight Oats
Snack (10am) – Broccoli & cauliflower
Lunch (12:30pm) – Pulled Chicken Lettuce Wraps (I made tons - I'm eating this all week)
Snack (2pm) – Hardboiled egg & Tandoori Masala Roasted Chickpeas
Dinner (6pm) – Wing night…. So wings and beer! (lots)
Recipe: Pulled Chicken Lettuce Wraps
Happy new year all! I'm making an effort to post as frequently as possible this year, and check back for some guest posts as well.
This recipe was created by suggestion from a friend for creating caramelized onions in the slow cooker. I love caramelized onions, but somehow I didn't think the entire wrap filling in onion would be as appetizing. It’s a really simple recipe, and the majority of your time will be spent filling up the slow cooker. Aside from the butter, this recipe is really clean and any spices for the pulled chicken can be substituted, as any of the filling ingredients. Try not to do what I do every time I assemble a wrap: stuff as much filling as I can only to have the entire thing fall apart on first bite. Less is more people! Especially with the delicate lettuce leaves. Needless to say I ate these alone, face covered, what a mess. Enjoy!
See this recipe here.
Happy 4 of July, you 'Mericans!
Finishing the week strong, after a very slow start... Has anybody else come down with this dirty summer cold that’s been floating around the city?? I’ve missed so many training sessions this week. Today is my first day back, and I’m trying to condense the muscle groups that were missed in the past 4 days or so into today and tomorrow’s routine. It felt good to rest a few days, the cold really knocked me on my ass.
It actually feels nice to switch it up a bit from my typical training style of 2 muscle groups per day, superset with one another (mostly to save me time in the morning in an attempt to get to work on time! ;) ).
July 4
Lats/Chest Wide grip pullups, 4 x exhaustion Bench press, 4x20 Lat Pulldown Machine, 3x12 Incline press, 3x12 Pushups, 3 x exhaustion
Bis/Tris Barbell curls, 4x20 Skullcrushers, 4x20 Alternating dumbell curls, 3 x exhaustion Dips, 3 x exhaustion Cable curls (bar), 3x12
July 5
Legs/Various Leg press, 4x20 Lower Back Extension, 4x20 Glute kickback, 3x12ea Decline bench dumbell pullovers, 3x12 Hamstring curl, 3x12ea
Core/Shoulders Cable crunch, 4x20 Smith shoulder press (heavy), 4x6 Hanging wipers, 3x15 Double cable lateral raise, 3x12ea Decline bench swiss ball swing, 3x25
Exercise, Meal Planning, Shameless Self-promotion
2 MONTH SHRED CHALLENGE: WEEK 1 COMPLETE
Just a quick update (full results here): Well, after one week I don't expect to see much of a change, so here's a quick summary.
I followed my workout plan down to a tee, and did 3x5Km runs on Monday, Wednesday and Friday. Friday, you’ll notice, is also leg day for me… causing the run to be a little on the slow side (poor hammys!).
At mealtime I did fairly well too – adjusted to the side-plate portion size and tried to avoid just piling high instead. This needs work haha. Luckily much of my meals have been veg and chicken so I don't feel so bad. Here's another example: shallot, mushroom, and herb scrambled eggs with tomato and avocado. So good.
Saturday Cheats: glass of Red, and mom’s Rhubarb pie. Def worth it!
Adjustments: I don’t think I felt anything need fine tuning quite yet. I may not run on Friday’s and shift the days to Tuesday, Thursday, and Sunday… it’s really awkward to run right after a leg workout!
Results: I’m not expecting any real results photos-wise, but my weight did drop. This is NOT a typical drop, likely due to me cramming as much dirty food in my face as I could right before I embarked on this journey!
Starting Weight: 176.2lbs
Week end: 171.8lbs
Healthy Movie-Night Snack Options?
I'm looking for some feedback here people! I love going to the movies, but mostly for the popcorn and loads of Bulk Barn items I sneak in. I'm going to see This is the End tonight, and I'm trying to come up with something to pretty clean to snack on. What do you bring?
So far I've come up with: Fruit Salad, Almonds, Veg + yogurt dip
If this sounds risky to bring in, they're pretty easy-going at the theatre I go to. Note to self: must remind female friend to bring large purse...
While trying to come up with the dip recipe on one of my favourite food sites TheKitchn, I also came across these Roasted Chickpea recipes. I really wish I had more time tonight to make these before I go. Next time, next time....
Oh, and why is TheKitchn one of my favourites? This is why...
That's right, a 7-Layer cake composed of brownie, chocolate chip cookie, marshmallow fluff, cheesecake, graham cracker and chocolate frosting. We made this for Christmas Dinner Last year. (Recipe: http://www.thekitchn.com/over-the-top-dessert-7-layer-smores-cake-179471)
Exercise, Shameless Self-promotion
New Section: User Appreciation Pics
Hi all, So I've added a new section to pay my gratitude to all TrainRite Logbook customers!
A few photos have been trickling in and I think it's great! Keep 'em coming if you're a customer and you'd like to be featured on the page. I'm always amazed to see where my orders come from; Canada, USA, Singapore, Finland... all over.
Here it is - a big thanks to everyone!
Get one here! Facebook, webstore, Pinterest Instagram: @TrainRite00 Email: admin@trainrite.ca
Meal planning for tomorrow: savoury cottage cheese
I have cottage cheese for breakfast most mornings after the gym. It's quick to prepare, I personally love the taste and it's a great protein. It'll easily keep me full until lunch. My standby combo is cottage cheese and fruit... and I was really surprised to find out that most people eat it as a savoury dish, and even cringe when I mention anything sweet with it! Anyways, I had to try the savoury version and I've kept this extremely quick version in my rotation about once a week. Anyone else have an old standby for cottage cheese?
As always I'll post the recipe under my "food!" section, but this one's so short I'll also post it below:
*single serving
Ingredients
1/2 cup cottage cheese 1 tablespoons yellow onion, chopped 1/4 cup chopped red and yellow peppers 1/4 cup grape tomatoes, quartered salt and pepper
Directions
mix all ingredients together dash of salt and pepper to taste
Exercise, Shameless Self-promotion
Your Workout "Routine"
We've all heard that in order to get the most out of your workouts, they should be anything but 'routine'. Varying your workouts by trying new exercises, varying sets and reps, increasing and decreasing rest periods and intensity are all great was to do this. So what if you're like me? Lack of time to research, plan and tweak new workout sessions used to be my largest hurdle for making new strides in personal fitness. So I wanted to share exactly how I do accomplish this, and I think it's worth a look for anyone who feels like they're own workouts are getting stagnant. Yeah, you know who you are... doing the same routines daily for months isn't working. I did that for almost two years with no results or reward. I want to state up front that there are a myriad of ways to effectively train your body and create an effective workout. This is just one way I've found to be effective for myself.
First things first, I'm at the gym by 6am to get my training in before work. I'm in no shape to be dreaming up new routines. So yes, in order to follow what I'm going to tell you here you will need to put in some hours on a Sunday or a slow day to plan ahead. What I do is I plan workouts on a two week rotation. I go to the gym usually 6 days a week. So basically up front you'll plan 12 days of workouts (6 days x 2 weeks). Now if you go to the gym 3 or 4 days a week you only have to plan 6-8 days worth. The key is to I rotate through this routine for up to three months - and probably even longer. If you do a great job of researching new exercises and don't repeat any, you'll only really be doing the same exercise twice a month! Sounds like it's worth a day or two or up front planning right?
The picture I posted is my current workout routine - and due to an injury I haven't really been able complete it a month straight - but I'll post any updates in how effect it is over the next few months. I should note as well that I do some outdoor runs around 3 times a week on top of this (hence the early morning workout sessions). I choose 2 muscle groups per session, 5 exercises each. The sets and reps vary.
I know I'm shorting you on some of the details - if you want to know more about my regimen, please comment below!
Self promotion alert: This workout will perfectly align itself with a TrainRite logbook. Get one, try it out. I can't stress enough how taking the time to plan out your fitness activities has been the key to my own results.
Get your logbooks here:
https://www.etsy.com/shop/TrainRite
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