Goji Power!

Goji berries are the fruit of longevity and well-being. With a 1900 year history of use in traditional Chinese medicine, they have been prized for their anti-aging properties and immune system boosting capabilities. Goji berries are among the highest known source of antioxidents and a rich source of amino acids, carotenoids, iron, and vitamin C. This superfood will assist with weight loss, normalize your blood pressure and blood sugar levels, lower cholesterol, and promote happiness due to their superior adaptogenic properties. Goji berries can be eaten raw or cooked and are a tasty addition to tea, soup and hot cereals.

16 Minutes of CrossFit-ness

"CrossFit is a core strength and conditioning program built on constantly varied, if not randomized, functional movements executed at high intensity."

This past weekend I took the opportunity to experience a class at CrossFit Toronto. I've seen numerous articles that rave about this place and have high recommendations coming from friends who've been there, telling me that i gotta try it. So i finally did and wow, what an amazing workout it was!

Once you step into the place, you'll immediately notice its a very anti-gym environment. No big mirrors, change rooms, or fancy workout equipment. The workout facility is basic and consists of an open concept space with a monkey bar apparatus, rings suspended from the ceiling, a dry erase board, and various free weights such as kettlebells, dumbbells, balls, boxes, and kegs. Oh, and a couple of monster truck tires! It's quite the mix.

The workout began with a 5 minute warm up followed by 8 rounds of Tabata intervals alternating between exercises at each pair of stations.

Station 1: Wall ball shots + Ball slams
Station 2: Box jumps + Burpees

In this workout you work at the first station for 20 seconds then have 10 seconds to move to the second station. You then work at the second station for 20 seconds then have 10 seconds to return to the first. Perform each circuit 8 times for a total of 16 minutes.

That's right...this workout was a very short, high intensity, fat blasting 16 MINUTES. Which comes to show that there's no excuse for not having time to workout. You can have a good workout with any amount of time you've got. I must say that I am feeling some soreness in my upper body, abs, and glutes but it's a good kind of pain. That was one of the most intense 16 minutes of my life. I felt pumped and would definitely go back for more.

If you're looking to try something different or need to bust out of a workout rut, go check them out here:

CrossFit Toronto
388 Carlaw Ave. Suite 301 Toronto, ON | crossfitto.com

The drop in fee is $20 but if you're new to this,
your first 2 classes are FREE.

Stell's 7 Tips to Successful Weight Loss

The #1 New Year's Resolution on everyones list is to lose weight. Maybe you're looking to lose some fat, get a little leaner, flatten those abs, and start to show those muscles that have been hidden by "winter's insulation."

Studies have shown that on average, individuals gain 5 pounds between Thanksgiving and New Year's. The scary part is that the weight gained is not lost, meaning year after year, this weight (and likely more) continues to add up.

This year's going to be different. It's time to end this vicious cycle and make your resolution happen. Here are my 7 tips to successfully kick start your I'm gonna buckle down, make no excuses, and stick to it weight loss plan.

1. Set a vision. Keep it real and attainable. Instead of saying you want to lose weight, this statement should be a specific goal like 'i want to lose 10lbs' or "I will lower my body fat by 5%." Doing so will help you stay on track and will increase the chances of achieving it.

2. Start with small changes. Rome was not built in a day and neither is the ideal body but by making a few small changes you will start to see results. Take things step by step and gradually make the necessary changes to bring yourself closer to achieving your goal. For example, instead of cutting out carbs altogether, try reducing your portion sizes, eat 1 salad a day, eat plain yogourt with fresh fruits instead of the sweetened fruit bottom ones, cut out junk food, etc.

3. Workout regularly. Combined with healthy eating, exercise is an absolute essential to fat loss. Resistance train to build muscle tone & rev your body's metabolism and do cardio to burn the fat. If you're short on time, try incorporating the two into an efficient kettlebell workout which can be done at home or during those late nights at the office. Don't be afraid to work up a sweat. Sweat is fat escaping the body. If your goal is mainly fat loss, do 3 days of cardio and 2 days of weight training.

4. Burn more calories than you consume. No matter what plan you're following, it all comes down to this one simple equation. In other words, you can cut carbs, eat low GI foods, and ban all the fat all you want, but you still won't trim down if you're eating more than you're burning. Incorporate lean proteins (ie: white meat chicken/turkey, egg whites, and soy) and lots of fruits and vegetables into your diet and be sure to keep blood/sugar levels in check by eating 5-6 small meals a day.

5. Pack your lunch. Avoid the temptation of buying fast food or trips to the vending machine by planning and preparing all your meals ahead of time. Cook a little extra the night before or try preparing a week's worth of meals on the weekend. Keep some plain yogourt, berries, nuts, energy bars, and healthy snacks on hand to fill the hunger gaps and you are set!

6. Spice it up. Season your meat and vegetables using herbs and spices instead of butter or other fattening sauces. This will save calories and makes food fast and easy to prepare. If you marinate your meats overnight, the flavours will soak in and make the food taste even better.

7. Stay Positive. Negative thinking will only set you back. Throughout the process, it is important to maintain a positive mindset and believe you can do it. This is not going to happen overnight. The results you get are an accumulation of the effort exerted to drive yourself towards your goal.

There you have it, my 7 tips to successful weight loss. They worked for me and I guarantee that they will work for you too.

The Sgt on The Gregory Mantell Show

Watch my amazing personal trainer and friend Ryan 'Sgt' Shanahan discuss Kettlebells on The Gregory Mantell Show in LA.

Happy 2008!

Happy New Year! With 2008 among us, this represents a fresh start and a chance to get a jump start on your fitness goals. What are your new years resolutions? is it a 6-pack, strong legs, sexy arms, greater strength, improved flexibility? Whatever it is, you can achieve it. Watch for more healthy eating tips and workout moves in the coming weeks.

Make 2008 your BEST year ever!

Spin your way to sexy legs

Looking for a good low impact form of cardio that'll burn fat and build strong, sexy legs? Spin classes are an excellent workout for the legs, core and is the perfect accompaniment to any resistance training program.

A couple of its main benefits include:

1. Increasing flexibility.
Spinning quickly on a bike can loosen your lower leg muscles and improve your range of motion.

2. Building greater strength and power.
Cycling improves muscular strength of the hamstrings and quadriceps—both muscles are important power sources for running and sports.

In order to get a good aerobic workout in, you must peddle at a respectable cadence which elevates your heart rate and works the leg muscles.

Running shoe soles will flex under intensive pedaling strain thus causing a lot of energy loss per stroke. To work the leg muscles, you should ride a bike which has toe clips or a pedal system which locks your cycling shoes onto the pedals. I highly recommend getting yourself a pair of cycling shoes. The stiffness of the sole converts into energy to the pedals and by locking your feet in, this allows you to pull up on each stroke. This will give your legs (especally calf muscles) a better all round workout than if you're just pushing down on the pedals with running shoes.

If you're in the Downtown Toronto area or Oakville, check out Quad, a gym specializing in spin classes ranging from beginner to 3 hour endurance rides.

The instructors will keep you motivated with well picked music mixes that sync nicely with each class. Live DJs and musically themed classes are a common occurance.

Quad | 580 King Street West Toronto, ON. | quadspin.com

The Perfect Gift

Xmas is only 10 days away.

Whether you're treating yourself, still looking for the perfect gift for that special someone on your list, or just want a head start on your new years resolution, look no further.

This holiday season, join the kettlebell craze and discover the secret workouts of elite athletes and Hollywood's hottest stars while giving the gift of ripped abs, long, lean sexy muscles, and maximum fat burning. It's the gift that keeps on giving!

This 2 DVD set includes Ryan Shanahan's KettleBell Beginner Workout and Sgt Shanahan's KettleBell Boot Camp.

The workouts are quick, efficient, and allow you to create your own 20 minute workout schedule that's convenient for you. Without having to leave the house, drive to the gym or stand in line to work out on some heavy boring sweaty machine.

Get it at The Energy Flow Store.

The Almighty Super Set

Looking for a way to get more out of your workout in less time?
Supersets are an excellent way to tone your body and boost your training.

A superset involves alternating between two or more exercises until the prescribed number of sets is complete, with no rest between exercises.

This works because it targets more muscle groups in less time, thus making it a very efficient means of training. More muscle fibers are engaged and therefore more calories are burned.

You will feel it work right away. The added intensity from a superset increases the amount of blood flowing through the body parts being worked which in turn will help your muscles work more efficiently.

Here's a 20 minute workout you can try at home or at the office.
* Perform each superset 2x. Rest for 30 seconds between sets

A1 1 arm KB swing x20 each arm
A2 Twisting KB Side Passes x20 total
A3 Windmill x20 each side

B1 KB Tricep Back Scratchers x20
B2 Bicep curls in half squat position x20

C1 KB Forward Lunge x20
C2 Meet the Queen x20
C3 1 Leg Squat Press x20

Love your kettlebell.
Estella

Let it snow.

Ah, the first snowfall of the season. Summer may be far gone (7 months and 6 days away to be exact) but there's still tons of outdoor activities to do. Snowboarding, skiing, ice hockey, snowshoeing, making snowballs...yes, you heard me. That can be a workout in itself. I'm not talking about the small ones you throw in a snowball fight. Think big, like the bottom half of Frosty the snowman. The more snow you got, the better! Check this out: The Snowball Workout

The Best Stress Busting Foods

Bust out the food. Who ever said it was bad to eat when under stress? All is good as long as you choose the right foods. Over time, stress can be very damaging, causing an increased risk of high blood pressure, heart disease, and obesity. Here are some foods that will help calm you down, soothe the stress, and of course, satisfy your hunger.

Avocados
When the going gets tough, make guacamole. The thick, rich texture can satisfy your craving and reduce those frantic feelings.

Skim Milk
Not only does it help build and maintain bone density, the calcium in milk can reduce muscle spasms and soothe tension.

Oatmeal
Got a long day at the office ahead of you? Try eating some oatmeal. This carb is high in fiber and will take longer for your stomach to digest, which means your brain will be more relaxed and you're less likely to snap or go into a hissy fit.

Oranges
Have you been pulling all niters and missing out on your beauty sleep? Be sure to get your dose of vitamin C. Oranges are a proven immune system booster. by taking in at least 3,000 milligrams of vitamin C, this will leave you feeling less stressed, and will return your blood pressure and levels of cortisol (a stress hormone) back to normal faster.

Salmon
Stress hormones have an archenemy: omega-3 fatty acids. Aim to eat a 3oz serving of fish, especially fatty fish like salmon, mackerel, herring, and light tuna at least 2x/week. If you're not a fish eater, look for egg, yogourt, milk & soy products that are fortified with omega 3.

Spinach
Popeye was definitely onto something good. Not only is spinach high in iron, but its high magnesium content has great calming qualities. This mineral will help lower your stress levels, keeping your body in a state of relative ease. Not getting enough magnesium may trigger migraine headaches and make you feel fatigued. By eating 1 cup of spinach, this will constitute 40% of your daily value.