The Weekly Spin: 23 April 2012

By Darren Stehle

I have a lot to share with you this week and if you read all the way to the end, you’ll get a bonus tip from yours truly!

Cardio Confused?

As a personal trainer I get asked about cardio all the time, from, ‘How much cardio should I do?’ to, ‘When is the best time?’ and, ‘What should I do for cardio?’ All of these are great questions, and like the author of this article, I will prescribe based on the individual’s needs.

‘Cardio’ can involve the traditional machines like a stationary bike and the elliptical machine and the way in which you train while lifting weights. The author gives a great description of the proper uses of cardio and how to decide what to do.

Get Out Into Nature to Calm Stress

It seems that living in the city is stressing us out! I know how riding my bike on the busy streets of Toronto, being blasted with the sounds of construction, the white noise of building heating and cooling units, and even the sounds of people talking can take its toll. The urban environment overwhelms our senses.

This article looks at how getting out into nature (real nature and not just a city park) can calm you down physically, psychologically and neurologically. It’s a fascinating must-read!

12 Simple Rules for Buying and Cooking Fish

Fish can be a daunting item to purchase at the store. How do you know if fish is fresh? What signs do you look for on the fish itself? What about the store? Click here for all the details.

The Art of Sleeping

Are you getting enough sleep? Do you feel rested when you wake up in the mornings? Are you constantly stressed out or irritable? Your sleep may need a wake-up call! Although not an exhaustive list, these 10 tips may help you to improve your sleep. I’d add to the list that you buy the best bed that you can afford and one that is comfortable and supportive for your body. A good bed will last at least 10 years and we sleep one third of our lives, so why compromise!

5 Ab-Exercise Upgrades

Here are five interesting and extremely challenging variations from Men’s Health on some traditional abdominal exercises.

Eating Before Bed

And here’s another question I get all the time. It’s a bit of a yes and a no answer. I would add the following: if you’re lean and or very muscular and on a lean-mass gaining program, then you probably need to eat very close to bed time, because you are trying to pack on the pounds. The issue will be to eat easy to digest proteins and non-reactive foods to not disturb the quality your sleep. Read more here.

Hotel Workout

So many of my clients travel for business and not every hotel offers a gym, let alone a gym with decent equipment. If your schedule is such that you don’t have the time to travel to a nearby gym, try these easy-to-understand bodyweight exercises that you can do in your hotel room. My own tip: pack a jump rope.

BONUS!

I have protein shakes all the time, but sometimes they bother my stomach. The other day I added a lot of fresh ginger and have been doing so ever since. The ginger helps with digestion, tastes awesome and really opens up the taste buds making the shake even yummier!

Yummy, healthy protein shake recipe

  • 1 cup frozen mango
  • I large, ripe banana
  • 4-6 slices fresh ginger
  • 1-2 Tbsp raw almond butter
  • 2 cups water, milk or almond milk
  • I scoop vanilla protein power (20-30 gr protein)

Add the frozen mango to the blender first and then the remaining ingredients. Blend on high power until completely smooth. Enjoy!

Until next week, be well!

© 2012 Darren Stehle. All Rights Reserved.