Exercise and fitness

Includes articles on topics such as muscle metabolism, types of exercise to target fast or slow twitch fibres, muscle growth and endurance.

bodyweight exercises

Bodyweight Exercises you can do at Home

Bodyweight exercises are often underestimated as a valuable way to workout but they are very effective for building strength, cardiovascular fitness, balance, coordination, and flexibility. You can do a few bodyweight exercises every day in a very short period of time and gain all the same health benefits as going to a gym!  Make it …

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building muscle

How much protein do you need to build muscle?

In order to build skeletal muscle there needs to be an overall increase in synthesis and a decrease breakdown.  Resistance training causes muscles to breakdown and then rebuild if there is enough protein for the rebuilding process to occur.  The main nutritional factors that stimulate muscle protein synthesis are: Amino acids from eating protein – …

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body fat

Body Fat Distribution is Controlled by Hormones

In healthy people, about 80-90% of our fat is located underneath the skin, called subcutaneous fat, and about 6-20% is found surrounding abdominal organs, called visceral fat.  Having excess visceral fat, aka belly fat, is more highly associated with cardiovascular disease than excess subcutaneous fat in other regions of the body. In other words, it …

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cardiovascular fitness

Three ways to measure your cardiovascular fitness

Measuring your fitness level is a great way to motivate yourself and a great way to have an idea of your cardiovascular health. What is cardiovascular fitness? The ability to do sustained exercise for a period of time at moderate to high intensity levels is directly related to the health of your cardiovascular system (heart …

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macronutrient ratios

Macronutrient reference chart

One thing that has been shown over and over about nutrition research is that people have difficulty accurately estimating how many calories they consume, and how much protein, fat, and carbs they consume.  It is one factor that makes retrospective nutrition research studies very difficult to interpret.   There are many different types of diets that …

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telomeres

Aging and Telomeres – how lifestyle factors have an impact

Telomeres are repeated DNA sequences at the end of all of our chromosomes that protect our genes from degradation; kind of like the aglets on the end of shoelaces.  Every time our cells divide the telomeres get shorter and eventually they disappear and then that cell can’t divide anymore, this is why our cells age …

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Sit-up

What’s the deal with crunches? Are they good or bad for you?

I have seen several articles online that say things like “doing crunches is bad for your back”, “exercises to NEVER do…crunches”, “doing crunches is a waste of time”.  So I decided to see what research has to say on the topic. Some research seems to indicate that flexion movements like crunches are a contributing factor …

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Don’t have time to workout? Do you have 3-5 minutes per day?

My motto is that something is always better than nothing but microworkouts are actually extremely beneficial. I am currently doing some workouts in nearby parks in Gold Coast, Australia! So nice to make some vitamin D for a little longer before Canadian winter, but any park or kids play ground or your own living room …

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trees

Spending time outdoors is good for your immune system

Plants and trees produce phytoncides that enhance the activity of special immune cells called Natural Killer cells (NK cells) as well as anticancer proteins. NK cells fight viral infections and destroy cancer cells. Studies have found that the immune boosting effects last for 7 days after trips to the forest. It has also been shown …

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