Renew in 30

Big shout out to our boy Braden Hache. In the OHL combine this boy placed 3rd in the on ice component and 4th overall in the fitness component culminating in getting drafted by the Kingston Frontenacs along with 15 year old phenom Shane Wright this past weekend. It's been a pleasure training you, your hard work and dedication has been a motivation to us. Keep up the great work, the gold cup is around the corner! Let's get ready.

Welcome back folks, hopefully you had a great family day.

See you all today.

As promised, for anyone stuck indoors tonight (me too), here is a very simple and challenging workout that you can do right from home while watching TV. Weather is not cooperating but we can still GET IT ON!!!! Lets not make excuses and ensure we get our daily dose of endorphins.

SNOW DAY HOME WORKOUT

EXERCISE TIME Rest

1 BURPEES :45 0:00
2 AIR SQUATS : 45 0:00
3 PUSH UPS : 45 0:00
4 CRUNCHES : 45 0:00
5 STANDING LUNGES :45 0:00
6 FEET ELEVATED CRUNCHES : 45 0:00
7 PIKE PUSH UPS :45 0:00
8 SUPERMANS :45 0:00
9 RUSSIAN TWISTS :45 0:00
10 ALTERNATING BIRD DOGS :45 0:00

45 Seconds each exercise, run through this then take 2 mins rest and repeat 2 more times

Hey folks, due to inclement weather our staff is going home. If your itching for a workout, check out our page (renewin30) for a quick home workout that you can do with just body weight. Be safe out there!!!!

February 11-19

February 08 2019.....this is where we get it on!!!!

On November 05th I posted that I was going into a beast mode phase whereby my goal was to increase size and strength. Today I have officially ended the phase, when I started I was technically 16% bodyfat and weighed 180lbs ( which was actually 10 lbs heavier than I was this past summer). Today I stand 193lbs, body fat % at 18% and dam I feel strong. All my lifts increased substantially, I set new personal bests in bench pressing and military presses and generally just feel like an absolute animal. I Ran a very simple push/pull program 6 days per week that only lasted for about 30-40 mins per workout. The idea was low volume but high frequency which is ideal for us over 40 dudes (45 next month actually) and I would say it worked. 1 thing I realized from this experience is that I like being "bigger" and having a bit more fat on my body (maybe not 18% though) so now onto a 6 week mini cut, very aggressive caloric deficit with the goal to maintain the 8lbs of lean mass I gained and shed roughly 6-9lbs of fat and I'll be very disappointed if I lose the hard earned muscle while trimming down....wish me luck !!!!!!

See you today

No one sleeps well Sunday nights, get over it and get on with it. See you all today!

LOW CARB/ HIGH CARB/ LOW FAT/ HIGH FAT??????

Low carb/ High fat or High carb/low fat for weight loss? I suggest you read this article link by the great Lyle Macdonald on one of the most meticulous studies ever done attempting to answer exactly this question.

Basic take away:

1- Adherence to a diet is the most important thing of all, whether low fat or low carb. If you can't stick to it, you won't accomplish your goals. This should be on top of your list when trying to figure out which diet strategy is best for you.

2- The study demonstrated that those eating a low fat diet produced better results than those that ate reduced carbohydrates however it would be wise to note that this did come with some flaws as the test subjects ate an EXTREMELY low fat diet that wouldn't be realistic in the real world for any extended period of time.

Here at Renew, we tend to lean towards more of a carbohydrate restriction eating plan because clients tend to adhere to it better but we are never against eating our carbohydrates, but you DO have to "earn" them.

Here's the link:

https://bodyrecomposition.com/research-review/reduced-fat-reduced-carbohydrate-diets.html/