My final Christmas Gift!

Hey Chris Walker here bringing you my final gift to you! Gift number 12!

It's just as big a problem for some men or women to put on weight as it is to lose weight so I've created this mini eBook for those who wish to add some lean muscle or fill out there clothes a little more.

Click on the link below to check it out now:

http://www.chriswalkerfitnessmaniac.com/Christmasbonus.html


Happy New Year!!


Chris

P.S. Christmas Sale ends tomorrow Dec 31'st at midnight!


Chris Walker

The why can't I lose weight expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit www.chriswalkersfitness.com

Christmas Sale!! Extended until December 31'st Midnight!!!!‏

Hello Chris Walker here, I hope you've had a fantastic Christmas yesterday and are still enjoying your holidays and much deserved rest! If you've over did it on the Christmas dinners and parties not to worry I've extended my Christmas Sale! So you have no excuse not to get fit and healthy this coming year!

I received multiple requests to extend my sale until after the holidays....I was literally begged and I will oblige! :-)

FYI- The Christmas Sale will now end on December 31'st at Midnight!

Click below to check out the huge savings on Personal Training, boot camps and other health and fitness related bonuses now:

http://www.chriswalkerfitnessmaniac.com/Christmasbonus.html

So,take advantage of all the savings extended especially for all my valued subscribers and all the people who have asked me to extend it!

Click below to check it out now:

http://www.chriswalkerfitnessmaniac.com/Christmasbonus.html

Oh, and I still have one more gift to give you....gift number 12! You'll be receiving that shortly!


Chris Walker

The why can't I lose weight expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit www.chriswalkersfitness.com

My Christmas Sale!

Hi, I hope you're having an amazing day! it's Chris Walker here bringing you gifts numbers 8 & 9 of my Christmas Sale! It's a $5.00 Off Coupon for all supplements and a free health and weight loss analysis to put you on track for the coming new year!

Check out the details by clicking below now:

http://www.chriswalkerfitnessmaniac.com/Christmasbonus.html

Your free Health/Weight Loss Analysis will help determine your lifestyle habits, potential symptoms, health goals, natural methods of improving your health and a reccomendation of supplementation and or physical activity required to achieve your goal.Your $5.00 Off coupon will be good for all True Star Supplements & Vitamins!Click below to get started now with your bonuses:

http://www.chriswalkerfitnessmaniac.com/Christmasbonus.html

Enjoy!

Make it a great day and Merry Christmas!

Chris

P.S. You only have 3 days left to take advantage of the Christmas sale!

Chris Walker

The why can't I lose weight expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit www.chriswalkersfitness.com

12 days of Christmas Sale!

Hey, Chris Walker here, I hope you're having an amazing day! I just wanted to make sure all my readers knew about my 12 Days of Christmas sale....if not check out the link below:

http://www.chriswalkerfitnessmaniac.com/Christmasbonus.html

My Christmas Sale ends in 8 days...so if you're planning to take advantage of the ridiculously low personal training rates or boot camp punch cards or any of my other bonuses and free goodies you only have 8 days left!

FYI-The Christmas bonus page comes down December the 24th at Midnight!

Make it a great day and Merry Christmas!

Chris

P.S. Remember you only have 8 days left to take advantage of the Christmas sale!


Chris Walker

The why can't I lose weight expert!


Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit www.chriswalkersfitness.com

Amateur Photo's of My Personal Training and Weight Loss Studio in Kitchener!

Hey Chris Walker here, as you may have read in previous posts my Personal Training and Weight Loss studio is now open in Kitchener. We still have some minor renovations that need to be done but look at some of the pictures I've taken below....don't laugh I'm not a photographer!

Make it a great day!

Chris Walker is the founder of Chris Walker's Fitness located in Kitchener, Ontario. Chris manages several certified trainers, (CFT) within his organization and actively works with medical doctors and health care professionals in helping their patients to reduce bodyfat restore musculoskeletal strength and gain control over their blood sugar readings, good and bad blood fats and blood pressure readings, among other critical fitness issues. Chris has helped people to get in shape for their wedding day as well as people battling severe obesity. Chris likes to focus on functional training and likes to incorporate his martial arts background into his programs. Chris is a firm believer of a strong mind and guarantees results for those who don't mind a little hard work. Chris is a member of International Sports Sciences Association, (ISSA) and Canfitpro Organization. Chris has made media appearances on Global Television, Rogers Daytime, The Record News Paper and is a published author of many health and fitness related articles and books.

Click here to get your free eBook, ($14.99) value

Click here to view guaranteed exercise programs

Click here to contact us for a consultation

Supplements for building calcium!

Throughout your life, calcium will prove to be very important. With the most important times of your life, such as childhood, breast feeding, or pregnancy, getting the right amounts of calcium is very important. For children, calcium helps with the growth of teeth and bones, and it prevents blood clots. With adults, calcium helps to prevent osteoporosis.

If you are looking to take, or currently taking calcium supplements, you should take them either before or after your meal, with a large glass of liquid, preferably water. If you are using chewable calcium supplements, then you should make sure that you chew the pills thoroughly before you swallow. If you have trouble chewing them, you should always let them dissolve in a glass of water or juice then slowly drink once it is dissolved. Keep in mind, you shouldn’t take other medications immediately following calcium supplements, as they can easily interfere with other types of medications that you may be taking.

Although calcium supplements are ideal for promoting bone and teeth growth and health, you should always make sure that you can take them before you make the purchase. Those who suffer from lung disease, kidney stones, stomach problems, or diarrhea should always consult with a doctor first to make sure that calcium supplements won’t make things worse. If you happen to be pregnant, you should let your doctor know that you are interested in or taking calcium supplements, as that have been known to get into breast milk.

Normally, anyone can take calcium supplements, although using them in high doses may cause different and adverse reactions. If you take calcium supplements in large doses, you may experience constipation, vomiting, nausea, a loss of appetite, a dry mouth, and a loss of appetite. If you start to have any of the above problems, you should immediately contact your doctor.

When you contact your doctor, you should let him know if you are taking any other medications, and any histories of illness or diseases your family may have. Although anyone can take calcium supplements, there are rare cases in which they may cause you side effects. Side effects are very rare, although they happen and may prevent certain individuals from taking these supplements.

If you’ve been having problems with your bones or just looking to keep your bones healthy, calcium supplements are what you need. You can find them online, or through local nutrition stores such as GNC. They don’t cost a lot of money, yet they will give you the peace of mind in knowing that your bones will remain strong and healthy. You can include them in your daily diet as well - although you should check with your doctor first to make sure that they won’t cause you any problems.

Make it a great day!

Chris Walker is the founder of Chris Walker's Fitness located in Kitchener, Ontario. Chris manages several certified trainers, (CFT) within his organization and actively works with medical doctors and health care professionals in helping their patients to reduce bodyfat restore musculoskeletal strength and gain control over their blood sugar readings, good and bad blood fats and blood pressure readings, among other critical fitness issues. Chris has helped people to get in shape for their wedding day as well as people battling severe obesity. Chris likes to focus on functional training and likes to incorporate his martial arts background into his programs. Chris is a firm believer of a strong mind and guarantees results for those who don't mind a little hard work. Chris is a member of International Sports Sciences Association, (ISSA) and Canfitpro Organization. Chris has made media appearances on Global Television, Rogers Daytime, The Record News Paper and is a published author of many health and fitness related articles and books.

Click here to get your free eBook, ($14.99) value
Click here to view guaranteed exercise programs
Click here to contact us for a consultation

Controling asthma with vitamins!

More than 10 million North Americans suffer from asthma. Asthma is very common, with doctors considering it to be a new epidemic. Most Americans who suffer from asthma blame it on environmental pollution, along with the increasing exposure of toxic chemicals throughout the air. Deaths that result from asthma are on the rise, due to those who have it not recognizing the early warning signs.

The condition of asthma causes the airways in the lungs to swell, throw out thick mucus, and over time spasm. The swelling that takes place will make the airways smaller, making it difficult to breathe. The first attack from asthma that you experience may include congestion, pain, wheezing, a shortness of breath, dryness in the mouth, coughing, and a feeling as if you have a fever.

Contrary to what you may think, just about anything can result in asthma. The more common triggers of it include allergies, an upper respiratory infection, stress, over exertion in exercise, or even the lack of a proper diet. Out of all the triggers, allergies tends to be the most common.

In most cases, asthma attacks are the result of exposure to things such as smoke, pollen, gas odors, and even automotive exhaust. Foods can also trigger attacks as well, such as peanuts, corn, chocolate, and almost all dairy products. If you take any type of antibiotics, tranquilizers, or hormones, it may prompt asthma. Asthma is a serious and somewhat annoying condition, one that millions of us face on a daily basis.

There are several mineral, vitamin, and herbal supplements that you can take to treat asthma. Among all that you can take, vitamin B is among the most important. Vitamin B maintains a biochemical balance in the body and it can also reduce the severity of the attacks. If you take vitamin A and E together, they can work to protect your lungs against air pollution. You can also take large doses of vitamin C as well, as it is very effective in fighting asthma.

Gingko biloba is effective as well, as it will enhance your breathing and help with your bronchial reactions. Oder-less garlic is another great choice, as it contains an anti-inflammatory agent that will reduce your chances of an attack. Throughout the world of vitamins and supplements, there are many different things that you can take to fight back against asthma.

Anytime that you suspect you may have asthma, you shouldn’t hesitate to go to your doctor and be tested for it as soon as possible. Your doctor will be able to tell you if you have it, and how severe it may be. In the meantime, you should avoid known triggers and be sure that you are eating a high protein diet with plenty of fruits and vegetables. You should also eat a few meals throughout the day, instead of sticking with the three most common meals - breakfast, lunch, and dinner.

As a whole, asthma can be very stressful. There are ways that you can fight back and help to eliminate asthma, which is always great news. If your doctor tells you that you indeed have asthma, you should ask him any questions that come to mind, as well as his advice on what you should and shouldn’t do. Even though it may not seem like it at the time, asthma can be prevented, and it doesn’t always have to stop you from doing things you love to do. Although it may slow you down - you can always stop it.

Make it a great day!

Chris Walker is the founder of Chris Walker's Fitness located in Kitchener, Ontario. Chris manages several certified trainers, (CFT) within his organization and actively works with medical doctors and health care professionals in helping their patients to reduce bodyfat restore musculoskeletal strength and gain control over their blood sugar readings, good and bad blood fats and blood pressure readings, among other critical fitness issues. Chris has helped people to get in shape for their wedding day as well as people battling severe obesity. Chris likes to focus on functional training and likes to incorporate his martial arts background into his programs. Chris is a firm believer of a strong mind and guarantees results for those who don't mind a little hard work. Chris is a member of International Sports Sciences Association, (ISSA) and Canfitpro Organization. Chris has made media appearances on Global Television, Rogers Daytime, The Record News Paper and is a published author of many health and fitness related articles and books.

Click here to get your free eBook, ($14.99) value
Click here to view guaranteed exercise programs
Click here to contact us for a consultation

Supplements for building muscle!

If you were to walk into your local health and nutrition store looking for supplements that build muscle, you’ll probably find yourself confused and amazed at just how many products there are to choose from. With so many supplements available, it can be a little on the tricky side to decide which ones will help you with your goals. There are a lot of supplements out there to help you build muscle, although some may not be ideal for your goals.

The first thing to keep in mind, is the fact that you don’t always need muscle building supplements to build muscle, although will help you speed up the process. These types of supplements can help you increase muscular development, providing you work out. They can aid you in both muscle growth and the recovery of your muscles. Among the many products available, the most popular are protein, creatine, and multi-vitamins.

Protein is a preferred supplement among bodybuilders and those who exercise. It contains many amino acids which help you to build muscle. No matter what type of diet you are or on or supplement you select, you should always pick one that contains a lot of protein. The ideal way to take protein, is 2 grams per pound of body weight. You can get protein in pill form, powder, or even bars. When you select your protein supplement, you should also make sure that the supplement contains whey, soy, and eggs. Whey protein is the ideal supplement, as it contains everything you need to start building muscle.

Creatine is another beneficial supplement, as it will help you increase your muscle mass and improve the recovery time for your muscles. Creatine also helps you to increase your muscle pumps as well, allowing you to do more repetitions with more weight. Normally, you will need to go through a loading period of creatine, which is usually a week. Once you have loaded it, you should use in cycles, a few weeks using it and a few weeks off. To get the most from creatine, you should always follow the instructions the manufacturer has provided on the label.

Micro-vitamins are another great supplement, as they work great for those who aren’t getting enough minerals and vitamins with their normal diet. Although you may have the best of intentions, a busy or hectic schedule can make it very hard to get a healthy meal. If you use vitamin supplements in your diet, you can get the vitamins and minerals your body needs. If you are looking to build muscle, you should always take the proper supplements, and use protein bars and shakes if you aren’t able to eat a healthy meal.

Building muscle is something we would all like to do. Even though it requires a lot of exercise and commitment on your behalf, you should also have the necessary supplements as well. If you use the right supplements, you’ll notice the muscle growth in a matter of weeks. Supplements will help you to build muscle, by speeding up the process.

There are a lot of brands and manufacturers to choose from, including Weider, MuscleTech and Truestar. You can find these supplements locally or online, giving you plenty of great deals to take advantage of. If you exercise and are looking to add more muscle mass to your body, you should give muscle building supplements a try. They work extremely well, they taste great, and they will greatly assist you in your quest to build muscle and live a healthier life.

Make it a great day!

Chris Walker is the founder of Chris Walker's Fitness located in Kitchener, Ontario. Chris manages several certified trainers, (CFT) within his organization and actively works with medical doctors and health care professionals in helping their patients to reduce bodyfat restore musculoskeletal strength and gain control over their blood sugar readings, good and bad blood fats and blood pressure readings, among other critical fitness issues. Chris has helped people to get in shape for their wedding day as well as people battling severe obesity. Chris likes to focus on functional training and likes to incorporate his martial arts background into his programs. Chris is a firm believer of a strong mind and guarantees results for those who don't mind a little hard work. Chris is a member of International Sports Sciences Association, (ISSA) and Canfitpro Organization. Chris has made media appearances on Global Television, Rogers Daytime, The Record News Paper and is a published author of many health and fitness related articles and books.

Click here to get your free eBook, ($14.99) value

Click here to view guaranteed exercise programs

Click here to contact us for a consultation

My Favourite Fitness Recipes!

Keeping fit can be challenging for your body. So take a time out every once in awhile and give your taste buds a challenge instead, with some of these fitness favorites.

Fit Fajitas:

1 egg yolk
6 egg whites
fat free cheddar cheese
fat free flour tortillas

Beat the whites and yolk and put in a skillet with fat free cooking spray. Then, cook the eggs over a medium flame. Turn eggs over and add some cheddar cheese. Meanwhile heat up the tortillas in the mike or oven. Then place eggs in the tortillas and roll up. Add salsa to taste.

Quick Breakfast

1/2 cup cottage cheese
1/2 cup uncooked dry oatmeal
1 packet of Splenda® (or more to tase)
Optional :cinnamon, fruit, nuts, raisins, etc.

Mix all ingredients together by hand, adding oatmeal last. Enjoy!

Timeout Tuna Burgers:

1 can of tuna in water drained
2 eggwhites
1/2 ounce of Buckwheat pancake mix
1 teaspoon of curry powder
1 teaspoon of chopped onions.

Place tuna in bowl. Add egg whites and pancake mix. Mix in other ingredients and then mix all with a fork. Grill with fat free cooking spray. Make 2 burgers.

Protein Power Pancakes:

1 cup oatmeal
11 egg whites
1 whole egg
1 packet sugar free jello, flavor of your choice.

Simply stir together in a mixing bowl, cook on a frying pan, using fat free cooking spray.

Protein Bars:

½ cup skim milk
1 cup of Natural Peanut Butter or Low Fat Peanut butter
1tbsp Honey
1.25-1.5 cups of protein powder (I use vanilla whey protein) (Chocolate is great too!)
2 cups dry, uncooked oatmeal

Directions:

Combine milk, peanut butter and honey in a pan and warm it up over low heat. Add the protein powder and then the oats to the mix. No need to thoroughly cook mixture, just heat it up enough to be able to stir it together. Add more milk if needed.

Shape into bars and press onto a 9" x 13" pan. Let them cool, and cut into 16 equal bars. Wrap each bar in foil or saran wrap and store in plastic baggies. No need to refrigerate, the ingredients are all natural. Makes 16.

Protein Shakes:

1 liter of milk
12 tablespoons of milk powder
6 eggwhites(fresh) or eggbeaters
1 teaspoon of brewer's yeast
some hot chocolate to taste
optional banana or icecream scoop

Shake and enjoy!

BS (Banana & Strawberry) Protein Shakes:

1 glass of whole milk
1/2 glass of cream
3 eggs(fresh)
2 glasses of fat free milk powder
1/2 riped banana
1/2 cup of strawberries.

Shake and enjoy!

OJ (orange juice) Protein Shakes:

1/2 glass of natural orange juice
4 tablespoons of milk powder.
2 eggwhites(fresh)
1/2 cup of strawberries
1/2 cup of icecream
2 teaspoons of honey

Shake and enjoy!

Banana Power Drink:

2 bananas
1/2 cup of cottage cheese
vanilla whey protein
cup of milk
some Ice
1/2 a teaspoon of brown sugar.

Shake and enjoy!

Make it a great day!

Chris Walker is the founder of Chris Walker's Fitness located in Kitchener, Ontario. Chris manages several certified trainers, (CFT) within his organization and actively works with medical doctors and health care professionals in helping their patients to reduce bodyfat restore musculoskeletal strength and gain control over their blood sugar readings, good and bad blood fats and blood pressure readings, among other critical fitness issues. Chris has helped people to get in shape for their wedding day as well as people battling severe obesity. Chris likes to focus on functional training and likes to incorporate his martial arts background into his programs. Chris is a firm believer of a strong mind and guarantees results for those who don't mind a little hard work. Chris is a member of International Sports Sciences Association, (ISSA) and Canfitpro Organization. Chris has made media appearances on Global Television, Rogers Daytime, The Record News Paper and is a published author of many health and fitness related articles and books.

Click here to get your free eBook, ($14.99) value
Click here to view guaranteed exercise programs
Click here to contact us for a consultation

My Personal Training & Weight Loss Studio is now open in Kitchener!

Hello, Chris Walker here! Just a quick update to all my readers! My new Personal Training and Weight Loss Studio is now open and ready for fitness boot camps, personal training, nutrition counseling and weight loss programs!

The location of my new studio is Chris Walker's Fitness Studio, 50 Ontario Street Unit D, King and Ontario.

Come check out Free boot camp friday's, free for all Kitchener Waterloo residents every friday!

Make it a great day!

Chris Walker is the founder of Chris Walker's Fitness located in Kitchener, Ontario. Chris manages several certified trainers, (CFT) within his organization and actively works with medical doctors and health care professionals in helping their patients to reduce bodyfat restore musculoskeletal strength and gain control over their blood sugar readings, good and bad blood fats and blood pressure readings, among other critical fitness issues. Chris has helped people to get in shape for their wedding day as well as people battling severe obesity. Chris likes to focus on functional training and likes to incorporate his martial arts background into his programs. Chris is a firm believer of a strong mind and guarantees results for those who don't mind a little hard work. Chris is a member of International Sports Sciences Association, (ISSA) and Canfitpro Organization. Chris has made media appearances on Global Television, Rogers Daytime, The Record News Paper and is a published author of many health and fitness related articles and books.

Click here to get your free eBook, ($14.99) value

Click here to view guaranteed exercise programs

Click here to contact us for a consultation

What a lack of Vitamins will do!

Everyone knows that the human body needs a certain amount of vitamins and minerals everyday to function properly and remain healthy. A well balanced diet can supply your body with the vitamins it needs, although problems and disorders can arise if your diet doesn’t supply your body with the vitamins it needs. The symptoms of vitamin deficiency will normally present themselves when the lack of vitamins is at an advanced level.

Those who don’t get enough of vitamins A, B1, and B2 for example, will always feel tired, along with a loss of appetite. Other symptoms include mental and emotional stress, chapped lips, and other annoying or painful habits.

The most common causes of deficiency include a poor diet, alcoholism, stress, a lack of vitamins, or medicine that interferes with your ingestion of vitamins. If you are always feeling tired or feeling a lack of energy, you are probably short on the vitamins that your body needs to have on a daily basis. If you visit your doctor and tell him the problem, he will probably recommend vitamins and supplements that will give you want you need. Whatever you do, you should never overdo it and try to catch up on what you’ve been missing - as this will do you more harm than good.

Even though you may be following a healthy diet, you’ll still need to take vitamins and supplements. No matter how healthy you eat, you should still use the right vitamins and supplements to give your body what it needs. Vitamins are a great back up source, as they will provide your body with the minerals and nutrients it needs in the event of your diet failing you.

Before or after every meal that you consume, you should take vitamins or supplements. If you have a deficiency in a certain vitamin or vitamins, you should make sure that you never miss taking the vitamin you need. Even though you may not realize it, being deficient in a vitamin can greatly damper your performance as well as the overall health of your body.

When you look for supplements, you should always look for those that contain vitamins B6, B12, D, E, and folic acid. Along with being considered dietary supplements, these well known vitamins will help to fight cancer and help your heart remain healthy. The combination of these vitamins will help your body to remain healthy, boost your immune system, and keep you feeling refreshed.

To remain healthy and keep your body operating as it should, you’ll need to invest in vitamins and supplements. You can find them online or at local nutrition stores, many of which won’t cost you much money at all. No matter what your age may be, you’ll need to ensure that you are eating the right foods and taking the right foods. Keep in mind that you should never replace food with vitamins, as they are more less meant to give you additional nutrients and minerals.

Anytime you aren’t able to eat the right food, you should always turn to vitamin supplements to give your body what it needs. Supplements and vitamins are one of the best investments you can make, as everyone needs vitamins in their body. Even though the costs may add up over time, it is more than worth it when you think about. For what you spend in vitamins and supplements, you’ll be keeping your body healthy - and preventing a deficiency in vitamins. Although vitamin deficiency is very common these days, it doesn’t have to be.

Make it a great day!

Chris Walker is the founder of Chris Walker's Fitness located in Kitchener, Ontario. Chris manages several certified trainers, (CFT) within his organization and actively works with medical doctors and health care professionals in helping their patients to reduce bodyfat restore musculoskeletal strength and gain control over their blood sugar readings, good and bad blood fats and blood pressure readings, among other critical fitness issues. Chris has helped people to get in shape for their wedding day as well as people battling severe obesity. Chris likes to focus on functional training and likes to incorporate his martial arts background into his programs. Chris is a firm believer of a strong mind and guarantees results for those who don't mind a little hard work. Chris is a member of International Sports Sciences Association, (ISSA) and Canfitpro Organization. Chris has made media appearances on Global Television, Rogers Daytime, The Record News Paper and is a published author of many health and fitness related articles and books.

Click here to get your free eBook, ($14.99) value
Click here to view guaranteed exercise programs
Click here to contact us for a consultation

Health & Weight Loss for Athletes!

Athletics is an endeavor that has become increasingly lucrative as time goes by. The modern world has come up with more and more ways to expound the potential of athletes in the most convenient ways possible. A wide variety of exercise and diet programs have been conceived to make sure that the body achieves its highest potential.

To aid the athletes in becoming the demi-gods of physical fitness, business have launched many products such as vitamins and exercise gadgets. Media has provided lots of information that can assist anyone who is into getting fit. Resources such as books, videos and other instructional materials have bombarded their way right into cyberspace.

As examples, here are some very helpful knowledge from several charts on sports nutrition which disseminates information coming from some experts in physical fitness.

The web site of the University of Illinois Extension featured a food guide system that helps in evaluating the effectiveness of one's diet. This pyramid training table guide provided five divisions of food groups, each division equipped with the list of major nutrients supplied by those foods included in the group.

Here are the food groups from the chart that can help enhance a diet:

1. Milk, cheese and yogurt Group

Gives calcium, protein, riboflavin and vitamin A.

2. Vegetable Group

Sources of vitamins and minerals, especially vitamins C and A. Includes veggies such as spinach, tomatoes and broccoli.

3. Meat, fish, eggs, nuts and beans Group
Primary protein source. Also contains iron, thiamin and zinc.

Another useful chart on sports nutrition gives off the main functions of the four main nutrients needed by the body and the recommended intake for each.

Carbohydrates - It is the primary source of energy which is especially needed for the majority of bodily functions. Carbs are essential for high-intensity exercise.

Water - the most important nutrient mainly because the human body is composed of sixty percent of it. Water reduces body fat, eliminates toxins and waste, aids in the maintenance of muscle tone and also keeps the skin moist and healthy. It helps regulate body temperature especially during intense workouts.

Protein - Responsible for the growth of body tissue and the creation of hormones, enzymes and antibodies. It is also responsible for the balance of electrolytes and fluid in the body.

Fat - It also provides energy and also maintains body temperature. Fats protect the organs and carries fatty acids essential to the body.

Another chart on sports nutrition gives great food alternatives for those who want to knock off considerable amount of calories from their diet. Here are examples:

-Have English muffins or half portion of a bagel instead of donuts for snacks or breakfast.
-Use 2 egg whites instead of 1 whole egg for cooking.
-Drink water in place of sodas or canned fizzy beverages.
-Opt for skinless chicken instead of the deep-fried variety.
-Put in non-fat dry milk in coffee instead of regular creamers.
-Enjoy jams in place of butter when having bagels and toasts.
-Use light dressings, oils or vinegars over regular dressings when making salads.
-Order pizza with lots of veggies instead of the ones with loads of cheese.

Make it a great day!

Chris Walker is the founder of Chris Walker's Fitness located in Kitchener, Ontario. Chris manages several certified trainers, (CFT) within his organization and actively works with medical doctors and health care professionals in helping their patients to reduce bodyfat restore musculoskeletal strength and gain control over their blood sugar readings, good and bad blood fats and blood pressure readings, among other critical fitness issues. Chris has helped people to get in shape for their wedding day as well as people battling severe obesity. Chris likes to focus on functional training and likes to incorporate his martial arts background into his programs. Chris is a firm believer of a strong mind and guarantees results for those who don't mind a little hard work. Chris is a member of International Sports Sciences Association, (ISSA) and Canfitpro Organization. Chris has made media appearances on Global Television, Rogers Daytime, The Record News Paper and is a published author of many health and fitness related articles and books.

Click here to get your free eBook, ($14.99) value

Click here to view guaranteed exercise programs

Click here to contact us for a consultation

Fast Weight Loss!

Other than physical appearance weight affects a person in many ways. This could be the overall quality of life, self-esteem, depression, health risks, and physical incapabilities. There are a lot of positive changes once a person experience weight loss. It is for this reason why a lot of people are searching for a weight loss technique that will surely trim down those fats and get a super slim head turner body.

Here are fast tips that can change an over-weight's life:

First: Fast weight loss composes of a multi-faceted technique that consists mindset, exercise, and in other cases, diet supplements. Begin by learning a diet food plan that can easily be accustomed with. Incorporate an exercise plan that allows even at least fifteen minutes a day like brisk walking, running, swimming, and dancing.

Second: Set realistic approaches. The ability to focus and have proper mindset enables someone on a diet to quickly lose those extra pounds. With discipline and proper mind set, a dieter will never be discouraged and lose focus.

Third: Listen as the body speaks. Each and everyone's body metabolism reacts differently to different fast weight loss programs and plans. Try substituting one program for another to compensate the body's reaction. Exercise program must be suitable to one's body, as others are not able to exercise as rigorously as others can. If walking is all that can be done, then walk for this is proven the best exercise. Muscles burn more calories than fats so it's also best to put on a little muscle and looking good too.

Fourth: Eat more fibers for it makes a person full sooner and stays in the tummy longer, slowing down the rate of digestion. A single serving of whole grain bread moves fat through the digestive system faster. Grains turn into blood sugar that spikes the body's insulin level. Thus, making the body more energized and ready to tell the body when it should stop burning fats or start storing.

Fifth: Keep away from fried foods especially deep-fried as this contains a great amount of fat. Although fish and chicken appear leaner than beef, this white meat can contain more fat than when a beef is fried. It is recommended for those on strict diet to opt for grilled food as this does not have or contain less amount of fat after the food is cooked.

Sixth: Takes lots of fluid. Drinking at least six to eight glasses of water a day keeps the body refreshed. Since weight loss depends on how the body eliminates body wastes, the body must stay hydrated.

All in all, discipline and consistency is still the best practice and the key to a rapid weight loss success. Light dieting, workout, and right amount of supplementation applied in a regular way everyday will result in faster weight loss than having a massive action only to be followed a return to old habits as this would only lead to gaining more weight than when the weight loss plan has started.

Make it a great day!

Chris Walker is the founder of Chris Walker's Fitness located in Kitchener, Ontario. Chris manages several certified trainers, (CFT) within his organization and actively works with medical doctors and health care professionals in helping their patients to reduce bodyfat restore musculoskeletal strength and gain control over their blood sugar readings, good and bad blood fats and blood pressure readings, among other critical fitness issues. Chris has helped people to get in shape for their wedding day as well as people battling severe obesity. Chris likes to focus on functional training and likes to incorporate his martial arts background into his programs. Chris is a firm believer of a strong mind and guarantees results for those who don't mind a little hard work. Chris is a member of International Sports Sciences Association, (ISSA) and Canfitpro Organization. Chris has made media appearances on Global Television, Rogers Daytime, The Record News Paper and is a published author of many health and fitness related articles and books.

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You Really Are What You Eat!

Recent dietary research has uncovered 14 different nutrient-dense foods that time and again promote good overall health. Coined "superfoods," they tend to have fewer calories, higher levels of vitamins and minerals, and many disease-fighting antioxidants.

Beans (legumes), berries (especially blueberries), broccoli, green tea, nuts (especially walnuts), oranges, pumpkin, salmon. soy, spinach, tomatoes, turkey, whole grains and oats, and yogurt can all help stop and even reverse diseases such as hypertension, diabetes, Alzheimer's, and some forms of cancer. And where one might have an effect on a certain part of the body, it can also affect the health of other body functions and performance, since the whole body is connected. With these 14 foods as the base of a balanced, solid diet, weight loss gimmicks and other fly-by-night programs can become a thing of the past in your life.

Conversely, the ill-effects of an unbalanced diet are several and varied. Low energy levels, mood swings, tired all the time, weight change, uncomfortable with body are just a few signs that your diet is unbalanced. An unbalanced diet can cause problems with maintenance of body tissues, growth and development, brain and nervous system function, as well as problems with bone and muscle systems.

Symptoms of malnutrition include lack of energy, irritability, a weakened immune system leading to frequent colds or allergies, and mineral depletion that can trigger a variety of health concerns including anemia.

And since the body is connected, realizing that an unhealthy body will result in an unhealthy spirit only makes sense. When we nourish our body with these superfoods and complement them with other nutrient-dense and healthy fresh foods, our spirit will be vitalized and healthy as a direct result.

Many modern diets based on prepackaged convenience foods are sorely lacking in many vitamins and minerals, which can affect our mental capacities as well, and cause irritability, confusion, and the feeling of 'being in a fog' all the time.
Superfoods can be the basis of a sound, healthy, nutritious solution to curing many of these ailments and more.

Make it a great day!

Chris Walker is the founder of Chris Walker's Fitness located in Kitchener, Ontario. Chris manages several certified trainers, (CFT) within his organization and actively works with medical doctors and health care professionals in helping their patients to reduce bodyfat restore musculoskeletal strength and gain control over their blood sugar readings, good and bad blood fats and blood pressure readings, among other critical fitness issues. Chris has helped people to get in shape for their wedding day as well as people battling severe obesity. Chris likes to focus on functional training and likes to incorporate his martial arts background into his programs. Chris is a firm believer of a strong mind and guarantees results for those who don't mind a little hard work. Chris is a member of International Sports Sciences Association, (ISSA) and Canfitpro Organization. Chris has made media appearances on Global Television, Rogers Daytime, The Record News Paper and is a published author of many health and fitness related articles and books.

Click here to get your free eBook, ($14.99) value

Click here to view guaranteed exercise programs

Click here to contact us for a consultation

Design an Exercise Program that is Right for You!

Exercise is important for everyone, regardless of whether you have a lot of weight to lose, or a little. Even if you are already a healthy weight, regular exercise can help you to maintain the weight you are at. It can also strengthen the heart and protect against a variety of diseases.

What is Your Aim?

In order to find the exercise program that is right for you, you first need to determine what you wish to accomplish. For example, the program that you choose for yourself if you wish to lose 20 pounds will be different than the one you choose if you wish to relieve stress in your life or tone up.

Lose Weight

If losing weight and/or controlling your present weight is your goal then it is best to start out slow. In other words, choose a low-impact (or no-impact) aerobic activity. Start out doing the activity for a minimum of time every day and work up to 30 minutes on a daily basis.

Muscle Strength

If you wish to strengthen your muscles then what you need to do is to choose a variety of strengthen-conditioning programs. These programs need to include calisthenics, exercise tubing, weight machines and the use of free weights.

Flexibility

If you want to improve the flexibility of your body, that is simple to accomplish as well. Design for yourself a simple stretching routine that takes into account all of the major muscle groups of the body. Yoga would also fit into this category. Yoga also addresses the mind-body connection. This means that it can make the body more flexible and can help to calm and relax the mind.

The kind of exercise program you devise for yourself also has to do with your age and state of health, although it is important to note that everyone needs to get some form of exercise to remain healthy. The exercise that works best for your mother or your sister might not be best for you and vice versa.

Aerobic Exercises

Aerobic exercises include walking, running, cycling, and swimming. When doing aerobic exercises there is a rhythmic contraction and then relaxation of the flexor and extensor muscle groups. When this happens, it causes blood to flow faster on its way to and from the heart. When you find a pace that is suitable for you, such as walking for example, it can be done for relatively long periods of time.

Isometric Exercises

Isometric exercises, such as weight lifting, are ones in which muscles need to be contracted for long stretches of time. In this case, the sustained muscle contractions cause the blood to be limited because the small arteries are being compressed. This means that the blood has a more difficult time making it back to the heart.

Isometric exercises can cause the blood pressure to rise. For this reason, these types of exercises are not safe for individuals who have high blood pressure or heart disease.

Make it a great day!

Chris Walker is the founder of Chris Walker's Fitness located in Kitchener, Ontario. Chris manages several certified trainers, (CFT) within his organization and actively works with medical doctors and health care professionals in helping their patients to reduce bodyfat restore musculoskeletal strength and gain control over their blood sugar readings, good and bad blood fats and blood pressure readings, among other critical fitness issues. Chris has helped people to get in shape for their wedding day as well as people battling severe obesity. Chris likes to focus on functional training and likes to incorporate his martial arts background into his programs. Chris is a firm believer of a strong mind and guarantees results for those who don't mind a little hard work. Chris is a member of International Sports Sciences Association, (ISSA) and Canfitpro Organization. Chris has made media appearances on Global Television, Rogers Daytime, The Record News Paper and is a published author of many health and fitness related articles and books.

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How to fight stress with food!

Whenever we get too busy or stressed, we all tend
to make poor food choices that will actually
increase stress and cause other problems. To get
the most of your healthy eating and avoid stress,
follow these simple tips.

Always eat breakfast

Even though you may think you aren't hungry,
you need to eat something. Skipping breakfast
makes it harder to maintain the proper blood and
sugar levels during the day, so you should always
eat something.

Carry a snack

Keeping some protein rich snacks in your car,
office, or pocket book will help you avoid blood
sugar level dips, the accompanying mood swings, and
the fatigue. Trail mix, granola bars, and energy
bars all have the nutrients you need.

Healthy munchies

If you like to munch when you're stressed out,
you can replace chips or other non healthy foods
with carrot sticks, celery sticks, or even
sunflower seeds.

Bring your lunch

Although a lot of people prefer to eat fast food
for lunch, you can save a lot of money and actually
eat healthier if you take a few minutes and pack
a lunch at home. Even if you only do this a few
times a week, you'll see a much better improvement
over eating out.

Stock your home

As important as it is to get the bad food out of
your house, it's even more important to get the good
food in! The best way to do this is to plan a menu
of healthy meals at snacks at the beginning of the
week, list the ingedients you need, then go shop
for it. This way, you'll know what you want when
you need it and you won't have to stress over what
to eat.

Make it a great day!

Chris Walker is the founder of Chris Walker's Fitness located in Kitchener, Ontario. Chris manages several certified trainers, (CFT) within his organization and actively works with medical doctors and health care professionals in helping their patients to reduce bodyfat restore musculoskeletal strength and gain control over their blood sugar readings, good and bad blood fats and blood pressure readings, among other critical fitness issues. Chris has helped people to get in shape for their wedding day as well as people battling severe obesity. Chris likes to focus on functional training and likes to incorporate his martial arts background into his programs. Chris is a firm believer of a strong mind and guarantees results for those who don't mind a little hard work. Chris is a member of International Sports Sciences Association, (ISSA) and Canfitpro Organization. Chris has made media appearances on Global Television, Rogers Daytime, The Record News Paper and is a published author of many health and fitness related articles and books.

Click here to get your free eBook, ($14.99) value

Click here to view guaranteed exercise programs

Click here to contact us for a consultation

Amino acids and weight loss!

A protein molecule is a giant made up of various combinations of amino acids-and don't let that word "acids" scare you. It is amino acids, in considerable degree, that make you what you are today. These remarkable substances are the basic building stuff of your tissues and they enter importantly into the manufacture of glamorous gland hormones and enzymes, or catalysts, that enable you to carry out complex chemical processes at body temperature instead of the blast furnace heat that would otherwise be required.

There are twenty-three known amino acids and at least half a dozen other suspected ones, An amino acid is not all acid; part of it is a nitrogen-containing group of atoms called an amine group. When you consider that the possible combinations between twenty different amino acids reach the staggering figure of 100 million with each combination being a different protein-you can see the possibilities.

In purified form you could mistake some of the amino acids for the crystals you use to soften your bath water, but if you actually dropped them in the tub the water would likely smell like meat broth. They have such plebeian uses as flavoring soups, but their main value is in medicine and in nutritional research. Certain amino acids sell for more than $1,000 a pound, so difficult are they to isolate, but you can get every amino acid known, at considerably more modest figure, by eating a whole egg or drinking a glass of milk.

It is only within very recent months that enough amino acids have been isolated to make nutrition experiments possible, and it is entirely probable that in due time we will hear as much about them as we have about vitamins.

Before looking into some of the astonishing things that have already been learned about amino acids, let's see what you do with them as a matter of daily routine. You eat a succulent beef steak and its proteins are broken down in the intestinal tract into the individual amino acids composing them. These are transported by the body's fluid carrier system and you proceed with an astonishing bit of architecture.

One lonely body cell, for instance, may snatch a brick of some particular amino acid out of the passing stream and use it to plug a hole in its structure. In the thyroid gland, some distance away, a brick of a different amino acid may be abstracted to manufacture the thyroid hormone. Thus the original protein molecule from the beef steak becomes engaged in widely different activities.

Throughout the body billions of amino acids from protein molecules are incessantly active in constructive processes.

If the cells have all the amino acids they need, the nitrogen-containing fraction may be knocked off and excreted and the balance used like carbohydrates.

The reason why "biologically complete" proteins from animal foods are stressed is that they provide all 23 amino acids. Cereal and vegetable foods are relatively deficient in important ones. At least 10 essential amino acids cannot be synthesized in the body and they must, like vitamins, be provided in food. As heartening proof of what future study of the amino acids can be expected to reveal, there are already a number of significant experiments.

Arthritis (and other degenerative diseases, under which classification comes cancer) appears to be benefited by increased intake of the sulfur-containing amino acid, cystine. Arthritis patients show abnormally low cystine content of the nails and sulfur therapy has succeeded in increasing this content. Of course it is not, as yet, a cure for the disease.

Lack of valine, another amino acid, causes laboratory animals to become extremely sensitive to touch and to stagger drunkenly from loss of muscular coordination. One such animal walked stiffly on three legs and held up the other in a Hitler salute.

Shock resulting from wounds and burns is minimized, according to reports by Dr. Gustav J. Martin of the Waner Institute for Therapeutic Research, by three amino acids-cystine, glycine and glucuronic acid-in combination with Vitamin C and a member of the Vitamin B complex called choline. The effect is to minimize the reactions of toxins in the body and it is possible that a new way of building up immunity to certain diseases is indicated.

One of the same amino acids, cystine, in combination with choline, has also proved effective in preventing liver cancer in rats.

Lack of still another amino acid, tryptophane, has in animal experiments caused loss of weight, hardening of the skin, and shedding of hair.

Perhaps doctors will some day find amino acids as powerful in the treatment of disease as vitamins and the new sulfonamide drugs have already proved to be. In the meantime one's best assurance of eating enough acids is to include in the diet a reasonable quantity of animal protein foods.

Protein appears to be important in preventing ulcers, probably because it furnishes materials for tissue reconstruction. Stomach ulcers can be produced in rats by rigidly restricting protein. New Guinea natives who live on diets high in carbohydrate and low in protein and vitamins are highly susceptible to tropical ulcers, while similar natives who live in fishing villages and consume diets containing from 60 to 70 per cent protein are relatively immune to ulcers.


Make it a great day!

Chris Walker is the founder of Chris Walker's Fitness located in Kitchener, Ontario. Chris manages several certified trainers, (CFT) within his organization and actively works with medical doctors and health care professionals in helping their patients to reduce bodyfat restore musculoskeletal strength and gain control over their blood sugar readings, good and bad blood fats and blood pressure readings, among other critical fitness issues. Chris has helped people to get in shape for their wedding day as well as people battling severe obesity. Chris likes to focus on functional training and likes to incorporate his martial arts background into his programs. Chris is a firm believer of a strong mind and guarantees results for those who don't mind a little hard work. Chris is a member of International Sports Sciences Association, (ISSA) and Canfitpro Organization. Chris has made media appearances on Global Television, Rogers Daytime, The Record News Paper and is a published author of many health and fitness related articles and books.

Click here to get your free eBook, ($14.99) value
Click here to view guaranteed exercise programs
Click here to contact us for a consultation

Core strength and weight loss!

For far too many years, we were all overly concerned with show muscles. That is, people would generally work out muscles such as the arms and the chest in order to create an aesthetically pleasing visual appearance. Now, there's nothing wrong with that but if you are looking to develop strength and conditioning then show muscles really don't do very much. Realizing this, many trainers stressed the exercise that enhances strength like the squat or the dead lift. That the truth be told, these exercises will enhance strength. But, they are not the "be all end all" of strength training. Thankfully, many trainers understand that there is a great deal of value found in training the abdominal and the core muscles.

The core is the center of your body. If your arms and legs were to make an X the vertex of the X would be in the center of your abdominal region. This is the core of the body that provides a foundation for much of the strength that they human body's appendages embody. So, it goes without saying that the core of the body is very important to work out.

The number of core exercises one can perform or more varied than most would initially assume. For example, the abdominal crunch is probably the most important of all abdominal exercises. While it is most commonly performed without any exercise equipment, it can also be performed with cables, medicine balls, and even weight plates. All of these added items will create additional resistance which can strengthen the abs to a greater degree. However, it is important not to two perpetually seek to add additional weight or increase the volume of repetitions. This can lead it injury and burnout. Instead, it is best to increase weight and repetitions gradually.

Most people assume that all core exercises such as the crunch are done in a four backward position. However, a major abdominal exercise is the side bend. Side bends involve alternatively tilting from the right side to the left side. There are those who are constantly battling their love handles, this is the perfect exercise to date in reducing them. Closely, they create additional strength in the hip area as well as other parts of the abdomen. These exercises can be performed with or without dumbbells the dumbbells, of course, provide additional resistance which increases metabolism and aids in the enhancement of developing strength.

There is one thing that needs to be kept in mind when it comes to abdominal exercises. While many exercises should not be performed excessively, the abs can be worked everyday as they require less rest to react positively to an exercise. Again, that this not mean you kill yourself by performing powers and hours of exercises seven days a week. Instead, it would be better to work out twenty minutes to a half hour a day three of four days a week. This should be an adequate amount of time for the average person to gain a value from an abdominal and core workout.

Make it a great day!

Chris Walker is the founder of Chris Walker's Fitness located in Kitchener, Ontario. Chris manages several certified trainers, (CFT) within his organization and actively works with medical doctors and health care professionals in helping their patients to reduce bodyfat restore musculoskeletal strength and gain control over their blood sugar readings, good and bad blood fats and blood pressure readings, among other critical fitness issues. Chris has helped people to get in shape for their wedding day as well as people battling severe obesity. Chris likes to focus on functional training and likes to incorporate his martial arts background into his programs. Chris is a firm believer of a strong mind and guarantees results for those who don't mind a little hard work. Chris is a member of International Sports Sciences Association, (ISSA) and Canfitpro Organization. Chris has made media appearances on Global Television, Rogers Daytime, The Record News Paper and is a published author of many health and fitness related articles and books.

Click here to get your free eBook, ($14.99) value

Click here to view guaranteed exercise programs

Click here to contact us for a consultation

Foods that help with weight loss!

Experts say there are two basic categories of foods that can be considered "keeping it off superfoods" because they fill your tummy without piling on the calories: fruits and vegetables. And the nutrient that gives fruits and vegetables that 'staying power?' Fiber. So, if fruits and vegetables are the "keeping-it-off superfood groups," fiber may well be the weight loss super-nutrient."

Protein is another super-nutrient. It's becoming more scientifically accepted that protein may help to curb appetite. Protein also offers staying power, and can slightly boost your metabolism in the process. But it's imperative that you choose your proteins wisely, because like all other foods, if you're eating more than your body needs, it'll show up on the scale as a gain, instead of weight loss.

The following superfoods are smart, low-calorie choices that will benefit your weight loss efforts:

Green Tea - Researchers suspect that the catechins (helpful phytochemicals) in green tea may trigger weight loss by stimulating the body to burn calories and mildly decrease body fat. So indulge in either a hot cup or a nice tall iced glass of green tea.

Broth- or tomato-based soup - Soups can help reduce hunger before meals and increase your feeling of fullness.

Low-calorie green salads - Having a low-calorie salad - which is not defined as one that's loaded with croutons, high fat dressings, and cheese - as a first course can help you feel full, thereby reducing how much you eat with your main course. Wisely choose your ingredients, and its high fiber content can be the key to helping you fight cravings later in the day.

Yogurt - Including dairy products as part of your healthy diet may promote your weight loss efforts. Choosing a light yogurt may help you fight off hunger pangs due to its combination of protein and carbohydrate.

Beans - A great combination of fiber and protein, beans help you feel full longer, which means they may work to curb your between-meal appetite.

Water - Water is your body's lifeblood, and you should be drinking it through your day. It's a great no-calorie beverage, and you can get it by drinking unsweetened tea, flavored unsweetened mineral water, regular water with lime or lemon, or even in your cucumber. In addition to helping flush toxins from the body, it can also help you feel full. So when those hunger pangs strike, try drinking a glass of water before grabbing that snack.

High-Fiber, Whole-Grain Cereal - Whole grains in general help boost fiber and the nutritional value of your meal. One of the easiest ways to give your daily diet a whole-grain boost is to have a bowl of higher-fiber whole-grain cereal as breakfast or a snack.

Make it a great day!

Chris Walker is the founder of Chris Walker's Fitness located in Kitchener, Ontario. Chris manages several certified trainers, (CFT) within his organization and actively works with medical doctors and health care professionals in helping their patients to reduce bodyfat restore musculoskeletal strength and gain control over their blood sugar readings, good and bad blood fats and blood pressure readings, among other critical fitness issues. Chris has helped people to get in shape for their wedding day as well as people battling severe obesity. Chris likes to focus on functional training and likes to incorporate his martial arts background into his programs. Chris is a firm believer of a strong mind and guarantees results for those who don't mind a little hard work. Chris is a member of International Sports Sciences Association, (ISSA) and Canfitpro Organization. Chris has made media appearances on Global Television, Rogers Daytime, The Record News Paper and is a published author of many health and fitness related articles and books.

Click here to get your free eBook, ($14.99) value
Click here to view guaranteed exercise programs
Click here to contact us for a consultation

Kitchener gym go'ers 9 weight training tips you must know!

There are many things required to having successful workout, check out these tips and make sure you're doing them all to get the best workout session out of yourself.

1.Have a plan of attack – Set some realistic short term and long term fitness goals you want to achieve. Then with the guidance of a personal trainer, set out a program with exactly what you need to do to achieve these goals.

2.Keep a training log – Don't try to keep the amount of weight and reps you did in your head, keep it all written down in a training log. This way you'll know exactly what you need to do to beat your previous attempts. By increasing your reps and weights little by little each week, you'll eventually achieve your goals faster then if you just randomly did what ever exercises and weights came to your head.

3.Do the BIG 3 – Squat/Bench Press/Deadlift are classified in bodybuilding terms as the BIG 3. They are the three exercises you must have included in your program no matter. They are the most productive exercises you can do. They build more muscle and strength then any other exercise out there because they stimulate the most muscle building hormones.

4.Rest times – Rest times between sets should be 1-2 minutes max for rep ranges of 8-12. If you are working at a rep range of 1-5, then you can increase your rest times to 2-5 minutes. The reason for this is simple. When you workout at high reps your body recuperates quicker then when you work out at low reps.

5.Keep a balance – Have you seen those people that only train their upper body? Their legs are what we call chicken legs. They have this massive upper body and then chicken legs, it just doesn't look right. Not only that, failure to work your legs will make your gains slower. Because legs are such a big muscle, when you work them out they release a high amount of growth hormone to all your muscles, therefor your arms, chest, shoulders, etc. will grow more as well. If you don't workout your legs, not only will you look silly but you'll miss out of critical gains to the rest of your body.

6.Be warmed up before your session – Doing 5 minutes of cardio and stretches will warm your body up, making it less likely to getting injured whilst training.

7.Do grip work – Improving your grip gives you strength to use in the real world and improves your strength in other exercises. Having a strong grip reduces the chance of getting your wrists injured and allows you to use more weight for other exercises.

8.Nutrition – A very important part of bodybuilding is nutrition, you must eat to grow. Get your diet in check to make sure you're eating the right food in the right quantities to get bigger.

9.Recovery – Every 10 weeks, take a full week off working out. This gives your body time to recover after a hard cycle of training. You wont lose anything during this time, but you'll actually get stronger. Another part of successful recovery is making sure you get at least 8 hours of sleep per night. Muscles don't grow in the gym, they grow when you sleep.

Chris Walker is the founder of Chris Walker's Fitness located in Kitchener, Ontario. Chris manages several certified trainers, (CFT) within his organization and actively works with medical doctors and health care professionals in helping their patients to reduce bodyfat restore musculoskeletal strength and gain control over their blood sugar readings, good and bad blood fats and blood pressure readings, among other critical fitness issues. Chris has helped people to get in shape for their wedding day as well as people battling severe obesity. Chris likes to focus on functional training and likes to incorporate his martial arts background into his programs. Chris is a firm believer of a strong mind and guarantees results for those who don't mind a little hard work. Chris is a member of International Sports Sciences Association, (ISSA) and Canfitpro Organization. Chris has made media appearances on Global Television, Rogers Daytime, The Record News Paper and is a published author of many health and fitness related articles and books.

Click here to get your free eBook, ($14.99) value

Click here to view guaranteed exercise programs

Click here to contact us for a consultation

Natural Medicine in Kitchener that can help you!

When you get sick, you go to the doctor. And the doctor will, of course, prescribe medicines. You will go and buy medicines. You take them, and hopefully, you get well.

This is how the health profession goes on nowadays – a cycle of diagnosis and prescription.

If anyone were to give you herbs for medicine, you would probably say that that person was a quack.

But nowadays, studies are being conducted to see if there are really is any merit to what is called natural medicine.

Natural medicine is the use of natural methods, herbal medicines, and traditional practices to heal ailments. Every culture has a form of natural medicine. In ancient cultures, village medicine men served as the doctors of the community, passing on medical knowledge to the apprentices that followed them.

Many categories of the healing methods fall under natural medicine. Among these are traditional medicine, complementary medicine, and alternative medicine.

Usually, natural medicine refers to medical practices that were in place before the advent of modern medicine.

This includes herbal medicine, or phytotherapy, which is prevalent in Chinese, Ayurvedic(or Indian), and Greek medicine.

Upon the advent of modern medicine, many professionals discarded the use of herbs in favor of man-made medicine. The fact that these treatments are based on the healing properties of some herbs was forgotten.

For example, opium, digitalis, quinine, and aspirin all have their roots in traditional medicine.

Natural medicine can be considered as a lost art. This does not mean that it has lost efficacy over time. In some cases, natural therapy is actually better than modern medicine. This leads some doctors to seriously consider and study the possible uses of natural medicine

Before we continue, it is important to stress that not all the natural remedies are legitimate. It would help to only try those remedies which have been thoroughly studied and are relatively risk free.

Take herbal medicine for example. There are many well-documented and studied herbal remedies available. However, only those that deal with minor ailments such as cough, colds, fever, skin rashes, and its ilk are likely to be recommended by health professionals. These remedies are sometimes superior to synthetic medicine. This is because herbal medicines are less likely to cause negative side effects.

Currently there are numerous organizations that study the effects and advocacy of natural medicine – among which is herbal medicine. Some governments and health agencies openly advocate the use of natural methods since they are inexpensive and relatively risk-free.

As their studies compile, more herbs and treatments are added to the list of accepted medicines. However, many herbs and treatments have been proven to be bogus medicine. This represents a challenge for both the user and the agencies because they have to ascertain that the treatments they either use or advocate are legitimate.

There exist today many alternative medical treatments that fall under natural medicine. However, not all of them have been proven to be effective. You could mention homeopathy, aromatherapy, acupuncture, and other alternative medical treatments. It would pay to consult the experts as to the legitimacy of these treatments.

Natural medicine should also be thought of as an accompanying medicine. Right now, the current collective medical thought suggests that natural medicine be used only to supplement accepted modern medical practices. In that case of minor ailments your expert we actually advise you to take natural therapies instead.

The practice of modern medicine revolves around diagnosing an illness and prescribing treatments for such. Natural medicine is helpful because it suggests that treatment be not necessarily given only when sick. Natural medicine strives to make each patient practice good health habits. These habits include good diet, healthy living, and the regular natural treatment.

It is this same line of thought that leads our parents to tell us to eat our vegetables. Yes, a healthy lifestyle and will do no harm to our well-being. And this is the foundation of natural medicine – may it be massage, herbal medicine, aromatherapy or others.

It is funny but true that science, in its quest for excellence, is studying the knowledge of sages past. This, surprisingly, leads us back to the remedies nature offers. The possibilities of finding remedies to everyday illnesses in natural medicine are encouraging. So staying tuned to studying these remedies is worthwhile until we can verify that these therapies are truly helpful to our health and our society.

Here's a small list of local Natural Health Practitioners in Kitchener/Waterloo. I haven't tried their services personally but some I've heard of by word of mouth...so let me know if you decide to visit one of the following or if there are any others you would like to reccomended.

Goldsworthy Chiropractic and Wellness Centre
168 Lexington Crt Unit K, Waterloo, ON N2J 4R9

Kelly Leis
585 Queen Street South,
Kitchener, ON, N2G 4S4
In the Holistic Complementary Center

Mardian Natural Medicine
14-1405 Ottawa St. North
Kitchener, ON N2A3Z1

Dewit Chiropratic & Wellness Centre
275 Lancaster St. West
Kitchener, ON N2H 4V2


Make it a great day!


Chris Walker is the founder of Chris Walker's Fitness located in Kitchener, Ontario. Chris manages several certified trainers, (CFT) within his organization and actively works with medical doctors and health care professionals in helping their patients to reduce bodyfat restore musculoskeletal strength and gain control over their blood sugar readings, good and bad blood fats and blood pressure readings, among other critical fitness issues. Chris has helped people to get in shape for their wedding day as well as people battling severe obesity. Chris likes to focus on functional training and likes to incorporate his martial arts background into his programs. Chris is a firm believer of a strong mind and guarantees results for those who don't mind a little hard work. Chris is a member of International Sports Sciences Association, (ISSA) and Canfitpro Organization. Chris has made media appearances on Global Television, Rogers Daytime, The Record News Paper and is a published author of many health and fitness related articles and books.


Click here to get your free eBook, ($14.99) value
Click here to view guaranteed exercise programs
Click here to contact us for a consultation

Thanks for reading.

Top Ten Natural Sources of Important Vitamins and Minerals!

Vitamins are very easy to find if you know where to look. Meats, grains, fruits and vegetables are all excellent natural sources of vitamins. As an added bonus, your body will typically absorb the vitamins found in foods more easily than those found in supplements. This article will discuss the top ten natural foods that contain important vitamins that your body needs. All of which can be found locally here in Kitchener.

Oranges
Oranges are not only jam packed with vitamin C, but they also contain potassium, vitamin B6 and vitamin B12. Vitamin C is commonly know to help prevent and cure the common cold and helps aid in iron absorption but has also been tied to the prevention of heart disease. Vitamin B6 is a powerful tool that aids your metabolism as well as other vital bodily functions.

Salmon
Salmon and other oily fish such as trout, orange roughy or sardines are all rich in vitamin A, D and two important B vitamins. Vitamin A is essential for your immune and reproduction systems.

Carrots
Carrots are heavy on the Vitamin A and also have a good amount of calcium and vitamin C. However, it's important not to overcook them or all of the healthy vitamins and minerals will be cooked right out. Tossing a fresh carrot into your lunch bag is a great way to keep all those great vitamins right where they should be - in the carrot.

Spinach
Folic Acid or B9 is found abundantly in spinach. Folic acid is vital to pregnant women because it can help reduce the risk of birth defects in newborns. Spinach also has some other important nutrients such as vitamin A, C and E and should be eaten raw to get the most benefit from the nutrients it contains.

Blueberries
Blueberries are perhaps best known for their effects on memory. Studies have shown that the vitamin B compounds in blueberries help improve memory and reduce the risk of Alzheimer's and dementia. They are also a great source for vitamin C.

Almonds
Almonds are chock full of calcium and vitamin E. Vitamin E is thought to help prevent certain cancers and cardiovascular diseases. It's also a great source of calcium which helps build strong bones.

Broccoli
Vitamin K, A and C, calcium and fiber are all very abundant in broccoli and a good dose of broccoli once a week will help prevent cancer as well as help build strong bones.

Cauliflower
Cauliflower is hands down the best source for vitamin K, which is vital to your body's ability to make your blood clot. It is also a good source of vitamin C, fiber and some great nutrients that are believed to help prevent certain cancers like breast and prostate cancer.

Beans
Beans are a great source of folate which is great for cell formation. Iron is also found in beans which helps keep your energy up. Other important substances in beans can help prevent cancer, reduce the risk of diabetes, aid your circulatory system and help control your weight.

Apples
An apple a day may just keep the doctor away. Apples are a great source of vitamin C which will help boost your immune system. However, studies have shown that apples also contain other vital properties that help boost your immune system in ways that vitamin C supplements can't.

Make it a great day!

Chris Walker

The why can't I lose weight expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy every time!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit www.chriswalkersfitness.com

Kitchener's Personal Trainer!

Kitchener gym goers, 9 ways to tone fast and spend less time at the gym!

If you love being a Kitchener gym rat and hanging around the gym 24/7, this may not be for you. But if you're somebody who's looking to cut down the time they spend at the gym, you have found a goldmine!

There are three excellent reasons everyone should be cutting down their workout sessions if they want to build muscle.

1.Growth hormone and testosterone levels peak at about 40 minutes into a workout and start declining after an hour. After one hour, muscle building hormones begin stopping and muscle eating hormones begin starting up. People that trains 90 minutes to 2 hours are “taking two steps forward, 1 step back”.

2.Cutting down marathon gym sessions gives you the extra time to pursue your other goals, gives you time to hang out with your family and friends, go to a movie or do something different all together.

3.Your enthusiasm towards working out will be negatively effected by prolonged training sessions. Even if you truly enjoy working out, you'll probably lose motivation to train altogether if you spend all your time in the gym.

The simple techniques below can be implemented immediately into your next workout. Not only will they let you experience better muscle gains but you'll also have more time to concentrate on the other important areas of your life.

1.Cut the chit-chat – You don't come to the gym to talk about last nights episode of Prison Break or who is the all time Mr. Olympia, you come to the gym to train. If people approach you to talk, start wearing earphones. Unless they have a really important question they won't bother you anymore.

2.Plan your workout – Don't come into the gym unprepared. “Not planning is planning to fail”. Make sure you plan your workout before you enter the gym so you know exactly what your going to do. This will let you concentrate on pumping iron rather then wondering what exercises to do.

3.Cut the amount of breaks – If you find yourself constantly going out of the weights room to the drink tap, your wasting time and losing precious pump. Start bringing a large bottle of water with you to eliminate the need to go to the drink tap, unless you need a bottle re-fill. Another way to cut the amount of breaks you have is to turn off your cell phone while working out. Not only does receiving a call interrupt you, it annoys people around you. You can always call people back once you finish your workout.

4.Reduce rest time between sets – Unless your power lifting, you don't need 5 minutes rests between each set. As a bodybuilder doing 8-12 reps you only need 90 seconds for your breathing to get back to normal and lactic acid to clear from your muscles. Anymore then 2 minutes and your just wasting time and losing your pump.

5.Use Supersets – Supersets are when you do one exercise after another without rest for opposite muscle groups. eg. bench press followed by bicep curls. If your interested in doing supersets, I suggest you learn more about them as there isn't enough space to cover them well enough here.

6.Don't hit the same muscle angle with a different exercise – There is no need to do bench press, DB bench press, and machine bench press all in one workout. All three of these exercises target the same muscle angle, so you should only use one of these exercises instead of all three and you'll still get the same desired result. By using one exercise instead of three, you'll save time by not needing to wait for machines to free up and not needing to constantly adjust the weights on a barbel or keep switching to different sized dumbbells.

7.Train at off-peak hours – This is a no-brainier, if you have the opportunity to train in the morning, early afternoon or late at night when the gym is near empty, you'll save heaps of time by having instant access to unused machines, benches, and treadmills.

8.Use more machines – All you hardcore bodybuilders will argue that free weights kick ass over machines, and I agree with you 100%. I'm suggesting that if you're pressed for time, you should use more machines then free weights. Its a lot faster to change a pin on a machine then load and unload barbells with plates and then secure on collars.

9.Focus – Focus on the reason you came to the gym. I'm assuming your answer may be 'to have a great workout'. To achieve that goal you must focus on what matters to you until you finish. While your working out try not to think about the amount the guy over there is benching or whether you should start flirting with that hot girl doing lunges. Instead you must focus on your own workout and you will not only have the right mindset to lift intensely, but you'll finish your workout faster too!

If you implement just a few of these techniques, I guarantee you're time at the gym will be more efficient and more effective.


Make it a great day!

Chris Walker

The why can't I lose weight expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy every time!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit www.chriswalkersfitness.com

Kitchener's Personal Trainer!