Fitness Training Principles - 3 Pillars

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Fitness is comprised of 3 basic elements (3 Pillars) that, when balanced, provide the most stable foundation; As with triangles, having three equal sides provides the structure that is most resistant to pressure. As Fitness is developed, it is wise to develop the 3 Pillars evenly in respect to each other to provide the best result.

The 3 pillars in the FITNESS Triangle are:

A) TRAINING

B) NUTRITION

C) RECOVERY

 

In most cases when a prospective client approaches us, they ask us to address one or two of these areas. The most common blind-spot in developing better health or performance through fitness is not understanding how the 3 Pillars interplay with each other, and not recognizing that one of these areas needs work in conjunction with another. The classic example of this is the gym-goer who wants to lose weight by working out while not addressing their diet!

 

Another failed approach is the fitness regime that does not address recovery in a sense that the individual is far too overburdened with work and family commitments, is under a great deal of stress, and does not get enough quality sleep. They try to make a TRAINING program fit, but are constantly running on an empty tank, and are overflowing with stress hormones (cortisol, adrenaline, norepinephrine…) that steal the rewards of their hard effort. In fact, the training is now an added stress to their system!

 

When developing your TRAINING program,

seek to address the 3 Pillars of FITNESS, where training is just one of three active components. Are you overcommitted? overstressed? Is your eating out of control or downright unhealthy?

 

Ask yourself in regards to each of the 3 Pillars:

1 - What is my primary OBJECTIVE?

think in terms of qualities you wish to improve, rather than set figures that are largely out of your control or ability to estimate

2 - What PRINCIPLES am I going to apply?

By using tried and true principles, you will be more able to maintain focus on the action required to build your objective

3 - What STEPS am I going to work?

If the plan or objective is “on your mind”, it has not yet been properly planned. Break down the steps in your journal, from the very first actionable item you need to take, and refer back to this journal, following and adding to the steps as able. When you have the next immediate action written down, it won’t be “on your mind”, you will simply be taking action!

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Finding a Personal Trainer

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Are you looking for a personal trainer to make an impact in your fitness, health and wellbeing?

This is no doubt a big decision as you will be investing your time and money to get coaching that is only as good as the trainer’s ability to establish a personable, professional and proficient relationship. Let’s break those three items down to help narrow your search:

 

Personable: A trainer’s personality, attitude and social awareness is the foundation of any great personal trainer. This person will be spending hours upon hours with you across months and sometimes years to make an impact in your life and as such, you must have:

  • A connection to your personal progress that feels natural
  • Communication that is clear and easy
  • A sense of respect for your coach
  • A sense of respect from your coach

While many work with a trainer who is personable and friendly, it’s important that this friendship connection does not overlook your need to be intently coached. That said, getting along with your trainer should be easy - if it isn’t, it’s probably time to look around for a new trainer!

 

Professional: A trainer has to have the credentials and insurance to work with you. At minimum, a current certification for personal training and a valid insurance policy with certificate. A trainer should be a functioning member to society, giving you proper receipts and records for their work. Anything less and you may be putting yourself at risk by working with someone who is under-insured. Weak business practices may also indicate weak ethic in other areas. When starting with a trainer, don’t feel bad about asking for an Email with scans of their certifications as well as a list of references you can call - the due diligence is well-worth it!

In addition to personal training certification, some trainers have additional certifications, and some trainers have completed a full bachelor’s degree in kinesiology. A Kinesiologist’s scope of practice will, on top of training, include assessing and addressing injuries and imbalances. Many kinesiologists have additional certifications and training in sports nutrition and certain therapies that can help maximize your progress when dealing with health conditions or injuries and imbalances.

 

Proficient: A trainer needs to be able to create a plan that is effective for you. Within 4-6 weeks of training, you should notice some significant changes and improvements in your ability to train and be active, and your specific goals should feel like they are being directly addressed.

Do you feel like you are not making progress? After assessing your work ethic and commitment, look to see if your trainer is providing enough direction to help you progress. Are they pushing or inspiring you forward? Are you being provided with training programs and practices that you can effectively do on your own?

A great trainer will not only provide a custom plan, but will explain why a plan is effective. If you feel you can’t believe in the effectiveness of an approach, that very disbelief will cut you short - instead, seek advice from someone you trust!

 
Our mission: At Ivanco, it’s our goal to provide a coach who is personable, professional and proficient, so you can get the very most out of working with a trainer. If you feel any one of these areas can be improved, open up the conversation - you should feel valued and empowered when working with a trainer!

5 Benefits of Powerlifting for Women

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by Agata Klein, Guest Blogger

The stigma exists - women seem to have this feeling like they’re going to become muscle bound freaks of nature if they start lifting weights. Fortunately, nothing can be further from the truth. A regular weightlifting program does not turn you into some extraordinarily macho version of your female self. In fact, even powerlifting won’t have this result. If you’re interested in getting such a result, it would typically require supplementation with drugs and hormones, as well as a tremendous dedication to your nutrition and diet, not to mention hours and hours spent at the gym on a very regimented program.

Phew! You can all breathe a sigh of relief. Now that we have released the stigma, we can get on with the important stuff, like what some of the benefits of powerlifting are. As an amateur powerlifter, I thought it best to compile a list: 5 Benefits of Powerlifting for Women.

Here goes!

1. You get to lift really heavy stuff, and look damn good doing it!
If you’re like me, you know that you have always wanted more out of the regular gym routine. I’m not a ‘cardio bunny’, nor am I especially athletic, but when I found powerlifting, boy did I ever light up. I entered a world where I could not only lift really heavy things - but I suddenly became a real badass at the gym! I was bullied in school and never fit in or was good at athletics in school, so finding powerlifting in my 30s really gave me something to be passionate about. I was suddenly learning things I never in my wildest dreams thought I could ever do, and I was doing them well. This made me feel strong, capable, and invoked a sense of freedom in my fitness routine.

2. You’re not just acquiring physical strength, but are constantly pushing your mental boundaries
Powerlifting is a sport where you really have to learn how to master your mind. If you deadlift, squat, or bench press a weight that you have never done before - it can be really intimidating. Especially when you first start off. Now the kicker here is that you can really psyche yourself out, especially if you don’t have control over your thoughts. You can look at that new weight you’re about to lift and suddenly feel despair come over your body… OR you can choose to come at it from a totally different angle and own the weight. Think of it like trying to push yourself outside of your comfort zone. When I powerlift, I am constantly doing this - every single time. I have to quiet my mind, focus my intention, calm my breath, and own the weight on that bar and make it bend under my whim.

3. You build muscle and lean up - getting rid of that ‘skinny fat’ and build a flattering shape
If you’re looking to build muscle and become a goddess version of yourself - LIFT. Weightlifting burns more calories than a regular cardio routine, and do so for hours after you have finished your workout! I have never owned my large legs and I always shied away from exposing them as much in public. I never understood why I couldn’t be one of those women that had the tall lean and lanky set of legs that looked good in heels in those commercials I always saw on TV. I thought I was cursed with a shape that had overly large legs. Little did I know, my legs were my best accessories! I am now well on my way to building some serious Quadzilla legs and I am proud! Thick, curvy thighs and pronounced hamstrings and calves are a girl’s best friend! Every female body is different, but if you are like me and want to build some muscle in your thighs, join the lifting club! I not only sculpted my legs but also found solace in squats and deadlifts that worked out my glutes (ie. buttocks) to gain an awesome and rounder shape.

4. Become stronger and more capable in your daily life
Need to open a jar when you’re cooking? Hello grip strength gains from powerlifting! Working out in the yard? Welcome the new gains you have from squats and deadlifts when you’re raking all those leaves and hauling large bins around. Carrying your young children and/or babies in your arms? Join the club that has less injuries with a solidly built back and upper arms that will have all the boys in the yard smiling.

Powerlifting is a GREAT way to build functional strength for your daily life, while giving you the ability to get a powerful and stimulating workout done in less time than you think, with benefits that will having you feeling good about yourself.

5. You learn a few things about yourself - including how to fail

As with any sport, powerlifting has its challenges. You have to learn patience, trust the process, and definitely learn proper form (no shortcuts!). If you go too fast or don’t learn from trusted fitness professionals, you can injure yourself and cause unnecessary time away from the gym while you heal. However the benefits really outweigh the challenges in my opinion.

I had a ton of rehabilitation I had to do during my journey, before I could even pick up or hold the bar (without any weights on it!). You need to learn how to trust yourself and develop a deep bond with your body. It’s important to become your own best friend and learn how to fail, over and over again. It’s important! You WILL fail on a lift. It’s undoubtedly going to happen. But what matters, is what you do after you fail. It’s like life. Are you going to let that moment define you, and quit? Or are you going to brush it off, learn what you can do for next time, rest and train, and try again? It’s up to you… but if you’re life me, you will have found the strength you need to face life’s daily challenges and winning moments, in the gym. The iron never lies.

Packing Your Lunch Bag to Feel Energized at Work

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by Erin Branco, BSc., NM, Nutrition Coach

Does your busy work schedule leave you feeling exhausted at the end of the day?

You may not feel like taking the time to make homemade lunches after a hard day at work. However, most people spend one-third of their waking day at work, so what you eat at the office plays a huge role in your overall health and your emotional well-being.

Lunch is the most popular meal to eat out, but did you know that pre-made food or take-out is often packed full of salt, sugar, saturated fat, and preservatives? These can have a negative impact on your body and mind and leave you feeling less than wonderful at the office.

Every year registered dietitians with the Dietitians of Canada join together to promote healthy eating for Nutrition Month in March, and this year’s theme is Eating 9 to 5!.

With this year’s theme in mind, I am going to share four simple strategies that will help you pack healthier lunches to keep you energized from 9 to 5.

1. Take a Lunch Break

Get away from your desk to beat stress, be active, and recharge your body and brain so you can come back to work energized and ready to focus.

  • Choose three out of the four Canada’s Food Guide food groups (Vegetables and Fruit, Grain Products, Milk and Alternatives, or Meat and Alternatives)
  • Focus on eating a rainbow, and have at least 2 colourful vegetables or fruit in your bag.

 

2. Snack Smart

Avoid reaching for the typical meeting treats and focus on whole foods to keep you satisfied between meals.

  • Bring snacks with two of Canada’s Food Guide food groups
  • Try including a vegetable or fruit plus a protein source to keep you full for longer

 

3. Think Before You Drink

It can be easy to grab a coffee for a quick pick-me-up. Although you may feel immediately more energized after sipping your cup of java, too much caffeine can cause stomach upset, increased heart rate, and anxiety.

What you add to your coffee also makes a difference. For example, a large “double double” typically has more sugar and fat than a glazed doughnut!

  • Water is best. Try jazzing up your water with lemon slices, berries, mint, or cucumber.
  • Aim to have only two to three 8-oz cups of caffeinated beverages a day.
  • Try switching to milk instead of cream or using less sugar in your coffee or tea.

 

4. Beat the Afternoon Slump

Your energy can start to fade mid-afternoon, so you would do well to bring enough of the right types of food to last you throughout the day!

  • Try eating more vegetables, protein, and whole grains at lunch.
  • To beat that sluggish feeling at the end of your day, try bringing a small snack to eat on the run or on your commute home.

Almost 40 percent of Canadians also skip breakfast! Start your work day off right with this easy-to-make Swiss Muesli.

What will you pack in your lunch bag tomorrow? Check out some of our great recipes for some delicious additions to your lunch box!