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Recent blog posts
How to properly execute an Upright Row & Mid Row (with video and photos)

Exercise:     Upright Row

Purpose:     Strengthen Deltoids & Trapezius Muscles

Exercise Instructions:

  1. Hold the dumbbells so that your palms are facing your thighs.
  2. Pull the weights up, keeping them close to your body, and finish with the weights even with your collarbone.   
  3. Elbows are slightly higher than your shoulders.
  4. Exhale as you pull the weights upwards.  Inhale as you lower the weights.

Exercise:     Mid Row

Purpose:     Strengthens primarily the muscles of the mid back (Rhomboids) and Lats.

Exercise Instructions:

  1. Stand with feet shoulder width apart, lean forward so you are slightly bent over with your weight mostly over your heels.  Back is flat in a neutral position.  Activate the muscles of your Glutes (your butt muscles) to protect your low back while performing the exercise.
  2. With weights hanging down, and palms facing in towards each other pull the weights up towards your armpits or rib cage.
  3. Hold for one second at the top of the movement, then inhale as you slowly lower the weights with control.     

Further options to try:

To activate different areas of your back, try performing the Mid Row with either of these options:  

      a) Palms outward (away from thighs)
      b) Palms inward (toward your thighs)

Things to Avoid:

Arching your back or rounding your back. (Maintain a neutral position through the entire movement)

Reps and Sets:

3 sets of 12-15 reps to start.

If you have any questions, feel free to contact me here.

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How to Read a Restaurant Menu for Your Health

Did you know food selections are strategically located on menus, based on human research?  Read on to understand how menus are created and how you can use this tip towards your healthy lifestyle pursuit.

Recently, I shared on the blog a simple and great tip from a client about reading a restaurant menu online PRIOR to going to the restaurant.  (Read more on that here.)  However, this may not always be possible.  So what do you do then?

Restaurant Menu Awareness

Recent studies on restaurant menus found that typically when you open up a menu, your eye naturally wants to deviate to the top right hand corner.  What they also found is that when they put their most tempting, yummiest, and unhealthiest choices in the top right hand corner, people are going to order those more.  This holds true for most chain restaurants in particular.  Next time you go to a restaurant, check it out!

If you want to maintain your healthy lifestyle, you are going to want to avoid or limit the number of items that you order from the top right hand corner.  Instead, on the next menu that you open, deviate your eyes down to the bottom left as these are usually healthier options.

Interesting?  I'd love to hear which restaurants you find this tip holds true for in the comments below!

Thanks to my favourite dad for the tip!

Looking for nutrition advice?  Check more out here.

Want to become a part of our community?  Subscribe here.

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Simple Restaurant Tip You have decided to go out for supper to your favorite restaurant which you know has amazing food that will support your healthy lifestyle. It’s time for a night off of cooking, and this will be the perfect solution. You arrive at the restaurant, open the menu, and the only thing you see:  Deep fried yummy menu items staring you in the face! Then, your eye wanders and you see pictures and specials and oh so many more temptations! Does this sound familiar?

If it does, then keep reading!


Remove Restaurant Temptations

1)    First, decide which restaurant you want to go to.

2)    Check out their online menu.

3)    Choose what you are going to order from their online menu, which will support your healthy lifestyle. (Choose a backup as well, just in case there is a last minute menu change.)

4)    When you get to the restaurant and your server arrives with the menu…DON’T OPEN IT!! Remove the temptation right then and there!!

5)    Order the item that you pre-selected at home and remember to order dressing’s on the side.

This is such a SIMPLE thing to do, but SUCH A BIG ONE.  By not looking at the menu, you don’t have the pictures staring you in the face, tempting you to the deep fried treats.  As long as you don’t see it, you are a lot less tempted and you can stick to your game plan.

Try this tip on your next dinner out and let me know how it works for you!

A big thank you to one of my clients for submitting this tip to our community. Do you have tips that will benefit everyone in the community? Please share them in the comments below or here.


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