Blueberries are a superfood that you can enjoy anytime. They are one of the highest antioxidant-containing fruits in the world, and you can eat them raw, in smoothies or in yogurt. Studies have shown that eating blueberries after a workout can help your muscles recover much quicker because antioxidants help promote healing. Blueberries are also packed with vitamin K, vitamin C and fiber.
Characteristics of the Sport
Rowing events are held over 2000 metres and typically take 5.5 to 7 minutes depending on the class. Classes are distinguished by the number of members in the boat (single, double/pair, four/quad, eight), whether there is a coxswain steering, and whether the boat is sculled (two oars per person) or rowed (one oar each). Rowing involves lightweight and heavyweight competition. In the lightweight division, male athletes are not permitted to exceed 72.5kg with a crew average of 70kg. For lightweight females, the maximum individual weight is 59kg with a crew average of 57kg. Rowing places great demands on both the aerobic and anaerobic energy systems and requires great power and strength. Nutrition plays a key role in both training and competition phases.
Rowing requires a unique mix of technique, power and endurance of both the aerobic and anaerobic energy systems. This requires long hours of intense training even though events only last 5-7 minutes. Elite rowers train upwards of 11 months of the year with the training stimulus varying markedly depending on the phase of season. A typical rowing session covers upwards of 20 km with 1-2 sessions being held on the water each day, depending on conditions. In addition, rowers undertake gym sessions 3-4 times per week to develop strength and muscular endurance. Additional aerobic cross-training is also regularly scheduled. Road cycling is particularly common, as are rowing ergometer sessions, especially when weather conditions are not inviting on-water. Altogether, rowers often undertake two or more sessions a day, hence ensuring optimal fuelling & recovery are a high priority throughout a training week.
The technical requirements of rowing favor athletes who are tall with long levers, while the force generating requirements encourage very muscular athletes with low body fat levels. Because of this, elite heavyweight rowers tend to be much taller than both the general population and sub-elite rowers. While elite lightweight rowers may be similar in height to the general public, they are more muscular and carry very low body fat levels to assist in achieving body mass limits. Heavyweight rowers are typically ~ 10 cm taller & 15-20 kg heavier than their lightweight counterparts.
Heavyweight rowers have high energy and carbohydrate requirements to support training loads and meet body mass and strength goals. All rowers need to work hard to recover between training sessions. A high-energy, high-carbohydrate, nutrient-dense diet is essential throughout the season. Some rowers (particularly male heavyweights) struggle with the sheer volume of food they need to consume, especially when training, work and study commitments can encroach into typical snack times. The use of compact, energy-dense foods (cereal bars, flavoured yoghurt, fruit loaf & bread with thick spreads of peanut paste, jam or honey) or drinks (sports drinks, juice, flavoured milk, liquid meals) are often necessary between meals to keep the volume of food manageable and are also valuable as pre-training snacks prior to early morning training sessions. Rowers need to pay particular attention to recovery after training and organise themselves to have high-carbohydrate snacks on hand immediately after training sessions are completed.
Cheating is a term used in bodybuilding to describe the involvement of additional muscle groups in what would normally be considered an isolation exercise. Cheating during bicep curls allows you to use a heavier-than-normal load, hit deeper muscle fibers, and build mass and power in your biceps. To perform cheat curls with a barbell, keep your elbows tight to your body but use some momentum, and the power of your core, to swing the weight up to your shoulders. Do not let your shoulders pass the line of your hips at the top of the movement to protect your lower back.
Below are seven steps and ideas to get your body and mind back on track, from overcoming a major set back in your life.
1. Try and keep the circumstances or situation in perspective. Will this be as big an issue in 10 years as it is today?
2 Evaluate the situation in light of your entire life.
3. Focus on what you have, not what you lost. This isn’t any easy step when you are neck deep in pain, sorrow or grief, but continuing to focus on what is no longer tends to keep you locked in the past and a state of ‘no positive action’.
4. Do something, anything to re-focus your thoughts, energy or activities in a positive or more healthy direction.
5. If it is a loss of a relationship or loved one, remember all that you had with them that was good and positive.
6. Remember you can’t change what has happened, but you can change the future. You change your future in your present moments. You also create all of your positive or negative memories in your present moments.
7. Keep in mind the concept that you don’t always get to determine what comes into your life, but you always get the choice of how to react or respond to it.
Below are 10 reasons and more, why you would consider hiring me as your trainer. Or should be taking part in Bruno’s Fitness either by one-on-one training sessions or in a group training environment.
1. I am always honest and reliable
I have over 5 years experience as being a personal trainer. I have a lot of passion for my job, I have been training in and out of gyms since I was 14 years old. I have studied and have over a decade of knowledge along the way. I am not that sort of trainer who has been training for 2 years or has gotten his/her Personal training certification, and then pretends he or she knows everything. That is not my style or my character. Along the way I have done both, studied the physiology of the human body and have trained at the highest physical possible level.
2. I always plan and organize realistic goals and expectations for my clients
Again I am not one of those trainers who will put you on a ridiculous diet and put you on supplements. Which will only give you quick-short term result, which will only be wasting your time and your money. I never take short cuts with my training and dieting, so why should my clients?
3. My clients come first
I always find time to get back to all my clients questions and demands. Some trainers leave there clients with a program and diet plan. But don’t bother explaining to there clients what is going on with the program. Its like a doctor giving you a program for your sore lower back, and not telling you why its going to work for you. So why should you hang onto his or her words?
4. I give out proper programs
I give out workouts and nutrition programs to all my clients, which are easy to follow.
While other trainers can’t be bothered and simply copy and paste there workouts and diets off other websites, or even had out there own workout or diet programs. God made us all made different, so why would a work out or diet program from someone else work for you? Simple answer is: it wont! We are all born different from one another, and our bodies are all unique. So in the end, we all need a workout program and diet program that is specific to our body, shape and size needs
5. I have never used steroids
Why have a trainer who has taken the easy road? I don’t understand how people can pay someone money, who has taken the easy way. Its like going to church and the priest telling you cheating on your wife is a sin, yet he goes out on the weekend and has sex with married women at the local pub.
6. My physique never changes
You can have a look at my photo gallery and progress results at Bodybuilding.com
Why have a physique that changes? My body stays the same all year round, wouldn’t you like your body looking great all year round? Why go threw those ridiculous cutting and bulking diets? Its very taxing and unhealthy on your body, also majority of body builders are on steroids. Also a study was done saying symmetrical bodies attract the opposite sex. Makes sense, seeing as there was another study done saying symmetrical facial features attract the opposite sex. So why wouldn’t you want to look and stay symmetrical to your body type all the time?
7. I evaluate my personal training sessions
When I was getting my business started, I used to watch other trainers. I would look on and question, would I pay money to be trained like that? So in doing that, I have a lot of pride that comes along with my training sessions. So I make my sessions that good, that I even I would pay for them.
8. I have friends who are professional Athletes, Sports Doctors, Nutritionists, Kinesiologists, Surgeons and Lawyers
My life is always heavily influenced in the right way, sometimes its good getting other opinions. While other trainers will get opinions and ideas they have either heard at the gym or off the internet. They follow myths and stories of secret supplements, myth diets, and all sorts of bizarre ideas based on myths. Just have a look at my body building myths on this web page. So my views and opinions are always approved by all the right sort of people that they should be approved by. I Consult with doctors, physiotherapists, dietitians and other allied health professionals to create health and fitness programs for my clients.
9. You get educated
I don’t simply tell you do this and eat this. Without first knowing, how, why, what, where and when.
Most trainers will get you to do this and take these supplement shakes in your diet. I will tell you why and what is going on with the program. I will never put you on supplement shakes or even supplements for that matter. Would you like drinking meal replacing supplements your whole life?
Supplement means to: to make up for a deficiency.
So its obvious the trainer, is to lazy or does not want to go threw the effort of making you a proper program or diet. When you have a proper diet, you don’t need any sort of supplement. I give you results you keep for the rest of your life. You will never be given diets and workouts that you cannot maintain for the rest of your life. For me its never about the money, the fitness industry is embarrassing.
Lucky enough if you choose me to be your trainer, you wont have to deal with cons and scams ever again.
10. I TRAIN AND HAVE TRAINED WITH OLYMPIC ATHLETES AND FRIENDS WHO ARE COMPETING AND TRAINING AT OLYMPIC AND PROFESSIONAL LEVELS
FUNCTIONAL-PRODUCTIVE MUSCLE IS THE WAY TO GO. HOW CAN YOU TAKE GUIDANCE OR PAY SOMEONE WHO HAS NOT COMPETED AT OR IS EVEN TRAINING AT THE HIGHEST POSSIBLE LEVEL. WHY PAY AND SETTLE FOR A SECOND RATE TRAINER???
“NEVER SETTLE FOR A SECOND RATE TRAINER” It will only lead you to second rate results.
I Help you to Become your own Personal Trainer
How do I do this for you? Read all of they above.
I carefully examine the client’s goals to ensure they embody the SMART principles.
I ensure exercise technique is correct.
I create appropriate tailored exercise routines to meet the client’s requirements.
I educate and assist the client in modifying nutritional habits.
I motivate and inspire the client to push themselves further.
I assist the client in maintaining intensity levels
I provide expert advice on a whole range of fitness topics.
I continually monitor client progress and providing valuable feedback.
I conduct regular fitness tests and health assessments.
I keep the client focused by scheduling regular appointments for their attendance. This sounds simple, but this last point is often the single biggest motivating factor for people to use a personal trainer.
I also emphasis heavily on nutrition.
You can exercise and achieve some gains but unless you get the correct fuel going into your body after those workouts, you will not reach your full potential. Therefore, it is important to get the right mix of protein, carbohydrates and fats into your daily eating. Remember that NO diets work in the long term. You need to have a healthy eating plan that becomes a fundamental part of your lifestyle! I will certainly be able to guide you on the right track with regards to sustainable healthy eating.
“Settling for a second rate trainer, is settling for second rate results.”
They are very rapid growing trend. The 3 main reason why they are is as follows.
1. Its is very affordable.
2. You can go with all your friends and try holding each other accountable.
3. There is usually one or two people leading the boot camp, so you can relax a little bit.
But the most important thing you are not being assisted with in boot camps, is efficient resistance training and nutrition. Which are the two main components in weight loss and muscle definition.
Boot camps stress on cardio, yes cardio is a great thing, but in order to maintain your goals of weight loss and definition you have to eat right and train right. Lifting a 5-8lb dumbbell in your bootcamp is not sufficient enough, and the amount of repetitions you are doing are too high in order to stress the muscle enough so it can grow, which is the point in resistance training. More muscle will increase your metabolism, which will then allow your body to burn fat. After 20min-30min all your carbohydrate stores are done. After that, your body relies on easily accessible protein to use as fuel!! This is BAD! This is called catabolism, and your body ends up using your protein stores for energy, this makes it harder for your body to add muscle tone, as you have no proteins no longer in your body to do so.
You are probably wondering. Will you lose weight doing boot camps?
Yes, but it isn’t just fat, you are burning fat and protein stores, which could have potential lead to muscle.
So why would you want to do that, when muscle is what speeds up your metabolism?
Also in boot camps you will very quickly reach a plateau. Which means your body will not change much. I am just here to inform you about what bootcamps are truely doing, it is a money market for most trainers.
The main thing also is they put you on a 3 month contract at $300 which works out to be $10 a session per week. But if you do not attend your money is good as gone. They charge everyone $300 each for there Bootcamp packages. If there are 30 of you that is a quick and easy $3000 for the group. Do you think they really care about your results??
The main thing also is the instructors running the boot camps wouldn’t even last 10min in a real military or police boot camp!
Do you really think they now how to motivate and push you correctly?? When they themselves have never trained to any sort of high fitness standard??
Personal Trainers: Purported “trainers” trying to make up your mind for you.
Another one of my favorite pastimes; watching muscle heads convince the public
that they are qualified or have any scientific sense of what they’re talking about.
Those single-minded points of view that have mislead the people that I work hard
to help. Those arrogant points of view that highlight only a one-way train of
thought. That dogmatic approach that continues to force consumers into a full
circle and about face when it comes to achieving results or improving wellness.
I have seen trainers become trainers through the weekend and believe that one
certification and a bodybuilding title qualifies them to teach others. “TEACH”, I say
loosely. These individuals aren’t really TEACHING anything! They merely take their
clients through the gym, pick the equipment or exercise they enjoy, and ‘go to it’!
RIDICULOUS! And don’t even mention ‘continuing education’ because for some,
these two words don’t even belong in the same sentence.
The next best scenario is the bodybuilder teaching you to be ‘healthy’ when they
themselves are doped up on various types of ILLEGAL anabolic substances while in
pursuit of their illustrious $35 trophy. Isn’t this not unlike a priest that goes out
drinking all weekend and sleeping with married women?? Ask yourself: If my
trainer takes the fast, easy road to attain that which they covet, will they make that
same decision for me? How could you possibly follow the instructions, guidance,
advice, or take someone seriously that is using drugs behind closed doors? Life is
about choice, I understand that. But, your ‘trainer’ is making a very conscious
decision to use UNHEALTHY agents to pursue their own narcissistic goal. How can
that person convince you to go the tough, long road when they themselves choose
the quick easy path?? I guess I leave that one to you! (Did I mention that steroids