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Tag: beer belly be gone

Beer League Hockey Workout

Jon Landry Braehead ClanBefore we get into today’s post, I wanted to give a quick shout out to the Braehead Clan and all of our fans from Glasgow and the surrounding areas. The season is about to get underway and you can expect nothing less than the best from this years squad.

With the likes of returning players Jordan Krestanovich, Tim Wedderburn and Kyle Bruce this years season is bound to be a good one. Unfortunately I will not be returning to the ice in Glascow this year and you will all be greatly missed.

After finishing my MBA this summer I’ve been working hard on a few business ventures and will be playing ice hockey in North America this season. I look forward to seeing all of you again sometime soon. Thanks again for all your support.

Jon

Below are a few of my on ice highlights from last years season with the Clan.
 

Jon Landry #27 6’3 210 Left Defense- Montreal, Quebec.


 


 
 

Men’s Beer League Hockey Workout

 
Beer League Hockey WorkoutThe NHL season is quickly approaching which means most men will soon be lighting the lamp and taking down a few brewskis with the start of Beer League Hockey seasons across the world.

This is also the time of year most of you die-hard’s realize you are out of shape and decide last minute to do something about it. The doing something about it usually involves going for a 10 minute ‘jog’ because this is what you know. Then 5 minutes into the run, your heart pounding, lungs gasping for air, you begin to contemplate how you let yourself get so out of shape.

Enough about how you got so out of shape this summer and more on how you plan on getting back up to speed for hockey this season.

The boys and I here at 3BG sifted through a few workouts the pros use and tailored for you your very own “Beer League Hockey Workout”. The program will get you back to All-Star form in no time as well as help rid you of the summer beer belly.

Hockey as you know is an extremely explosive and anaerobic sport. This hockey workout will focus on 45-60 second bursts of work with a minute of rest in between circuits to simulate a typical men’s league game.

A key focus of the Beer League Hockey Workout will be on quick, explosive feet with limited ground contact time. You’re feet will be moving fast as your blood pumps throughout your body.

Jon’s Dynamic Warm up (done before every workout and on ice session) approx. 5 minutes.

- Jumping Jacks (20)
- Run (light jog, 10 metres X 3)
- Butt Kicks (10 per leg)
- High Knees (10 per leg)
- Knee to Chest Pull (5 per leg, 3 second hold at top)
- Single leg walking toe touches (10 per leg)
- Walking lunge with a twist (10 per leg)
- Leg Swings (10 per leg)
- Stick Handle (To warm up the hands, arms and eyes)
 

Beer League Hockey Workout

 
Circuit 1: (3 sets)
1A – Inch Worm w/ push up (8)
1B – Forward Skater Lunge into a Reverse Lunge (8 per leg)
1C – Skater Steps over Bench (8 per leg)

Circuit 2 (3 sets)
2A – 1 arm DB Snatch (8 reps per arm)
2B – Bench Jumps (8 reps)
2C – Lateral Hurdle Bounds (can use Dumbbells if no access to hurdles)(8 reps per side)

Overtime:
- Rotating Plank (Side, Front, Side) 30 seconds each X 3

Stretch
- Cat-Camel (8)/Fire Hydrants (8 per leg)/Hip Flexors (15 second hold per leg)

All of the exercises should be performed one after the other without resting in between. Once you have completed all 3 exercises in sequence rest for 1 minute and repeat 2 more times for a total of 3 sets. Complete all 3 sets before moving on to the 2nd Circuit and repeat. The Beer League Hockey Workout should be performed 2 times per week on top of your regularly scheduled hockey games.

 


 

There you have it lads. A quick and effective hockey specific workout geared to get your foot speed going and your anaerobic power back. Stay tuned for next months 20 Minute Workout.

Keep your heads up and stick on the ice. Cheers,

Jon

Click Here and Start Earning Your Beer

The Supplement Puzzle- Part II

Beer Belly Brain Omega 3
As promised, I’m back at it this week with Part II of the supplement puzzle. In case you missed it- be sure to check out Part I where I outlined the importance of protein powder and creatine and if you’re interested in green powders and branched chain amino acids click here for Part III of the supplement puzzle.
 

First up: Omega 3 Oils

 
What are they?

Omega 3 oils are essential unsaturated fatty acids that cannot be created within your body. They are extremely vital for normal metabolism, brain function and numerous other processes. Since you cannot produce these oils in house you have to acquire them through proper nutrition and/or supplementation.

I’ve talked to several coaches and nutritionists over the years that even go as far as saying, “If you could only take one supplement for the rest of your life, make it an omega 3 supplement”.

Yes, they are that important.

What do they do?

The health benefits of Omega 3s are vast. A high quality dose of Omega 3 oils has been shown to:

1. improve heart function
2. increase concentration, learning and memory
3. improve joint health by fighting inflammation
4. improve blood lipid profiles
5. improve immune function

When most people think of omega 3 oils they automatically think of “fish oil”. Fish oil is only one of the available sources of omega 3 oils. Due to contamination of our water systems and increased mercury load found in fish these days, there has been research pointing towards krill oil as being one of the best and cleanest forms of Omega 3 supplementation on the market.

Best sources of omega 3 oils from the foods we eat:

1. Flaxseeds (1 Tbsp of oil has 7g of omega 3s)
2. Salmon (3oz serving gives you 2-3 grams of omega 3s)
3. Walnuts (1/4 cup or handful is 2-3 grams of omega 3s)
4. Halibut (3oz gives you 1-1.5 grams of omega 3s)
5. Sardines (2oz gives you 1-1.5 grams of omega 3s)

How much do I need each day?

100-150 pounds: 6 grams
150-200: 8 grams
200-250: 10 grams
250+: 12 grams

Reading this and doing a little calculation in your head, you are probably thinking it might be hard to hit the recommended amounts by eating food alone. And unless you are eating fish and walnuts several times per day- you’re right. This is where a high quality Omega 3 supplement can come in handy.

I cannot stress enough the importance of quality over quantity when choosing an Omega 3 supplement. When selecting an Omega 3 make sure you read the label and buy one that has a high DHA and EPA content. Some of the cheaper bottles give the impression that you are getting more for your money but end up being a much less potent version. You then end up having to take more and more capsules to hit your daily target limit.

An omega 3 oil I like is Prograde EFA Icon
 

Next up: Multivitamins

 
I had a funny but recurring question about multivitamins the other day. My buddy asked if he really needed to keep taking a multivitamin. He then went on to tell me that he didn’t feel any different from it and all he noticed was the increased color of his, “Worlds most expensive pee”.

The reason I thought this was funny and I’m sure most can relate is because all of us at one point in our lives have experienced the neon pee effect you get when taking a multivitamin. It would seem as though your hard earned money is going directly down the drain (pardon the pun).

And thus full circle back to my buddy’s question- “Do we really need a multivitamin and if so what is the best kind?”

What are they?

Multivitamins are a mish-mash of vitamins and minerals that are essential for metabolism and proper body function. You normally obtain these vitamins and minerals from the foods you eat because much like essential oils, your body does not produce enough of them for proper functioning.

In a perfect world everyone would eat the way the body was designed to eat (as outlined in the 3BG System) and get their vitamins and minerals from food. However with busy schedules and poor food choices people are turning towards multivitamins for basic nutrition coverage. It is my recommendation people clean up their diets and focus on proper nutrition before popping a multivitamin. The right multivitamin should be a compliment to a well balanced diet and not a replacement.

What do multivitamins do?

Vitamins and minerals aid in various functions of the body; such as the formation of new cells and keeping your immune system and metabolism strong.

In many circumstances in this world; too much of a good thing can be bad. Therefore it is important not to ingest too many vitamins and minerals. Your urine changes color because B and C vitamins are water soluble and any extra you take in is then eliminated and excreted down the drain. However, vitamins like A, D and E are fat soluble and can be much harder to eliminate from your system leading to the potential build up of toxic levels if you are not careful.

How much to take?

Only ever take the recommended dose as indicated on the side of the bottle. Prograde nutrition carries an excellent Multi for men.

Hopefully today I’ve helped to clarify a few more things with regards to proper supplementation. Remember, when it comes to omega 3′s, multivitamins and supplements in general always go for quality over quantity and do not use them as a substitution for a healthy eating plan. They are to be used in addition to and not in substitute for.

Keep an eye out next week where I’ll bring you the third installment of the supplement puzzle. I’ll look into Green powders and Branch Chained Amino acids

Stay Strong,

Drew

Click Here and Start Earning Your Beer

Beer Belly- why did I ever have one?

Beer Belly WhyHow did I ever let myself get a beer belly? This is a question I have asked over the past few months. Before starting with the 3BG System I never made time for myself. That’s the real answer. With all the things going on in my life I never found time for me. Seems a bit crazy when I think about it now but I devoted a lot of time to my Beer Belly instead.

How much time did I need out of my day to take care of myself? Let me think… thirty minutes. Twenty-four hours in a day and all I had to do was find thirty minutes for me. You might be wondering what did these thirty minutes encompass? Well, here you go… I did fourteen, yes, only fourteen minutes of cardio. What about the other sixteen minutes? Well that was used to make sure I had food to eat throughout the day.

Yeah it’s pretty tough to stay fit these days (hopefully you got the hint of sarcasm). It’s actually not hard at all. In fact it’s easier than being lazy because now I have the energy to get things done. You might be sitting there, reading this and saying, “What a bunch of BS.” And if you have any doubt I encourage you to check out my before and after photos or my testimonial video. Those are 100% real and while we’re being honest- my cardio actually started out at only ten minutes, not fourteen. Don’t worry, if you want to see what the extra four minutes of cardio is doing for me- stay tuned. I’ll be sending BeerBellyBeGone.com a few updated photos shortly.

I like to think I’m a pretty busy guy and I know we all think the same way. I’m not going to sit here and tell you how to make time for yourself. You already know where the majority of your time is being spent and if you don’t I encourage you to think again (if you want some tips on finding time and staying active, check out Sean’s post Never Miss a Monday).
 

No More Beer Belly = More Time For Me

 
How I found time for me was quite simple. I made myself a priority instead of my beer gut. I made sure I had a pair of shorts and running shoes in my car so on the way home from work I could stop at the park or the gym and get in a quick workout. If by chance I forgot to do that, I had a skipping rope hanging on my bedroom door and dumbbells in the living room just so I wouldn’t forget about me. I didn’t sit on the couch until I had done what I needed to do.

The best part about it is, and I can say without a doubt- it gets easier as you go. After about two weeks I was hooked and actually looked forward to my workouts. Where you might lose some time is looking in the mirror each morning; well maybe not, but it sure feels good to see the progress staring back at you. An easy way to stay motivated when you start any routine is to take a few “before” pictures of yourself because for me, seeing a picture of my old friend “ the beer belly” is plenty motivation to continue living an enhanced lifestyle program like the 3BG System.
 

No more Beer Belly = Better Cook

 
That covers the working out part but how the heck did I manage to have all my meals ready in just sixteen minutes? Well you got me… It didn’t take me sixteen minutes to make all of my meals today; it took almost no time at all. I do what cooks refer to as prep or for us regular folk- I prepare my meals before hand. It’s simple. I come home with my groceries and divide up snacks into bags and containers. If I am going to cook chicken breasts I cook a few extra all at once, I cut up some vegetables and bam lunch is ready for tomorrow. Hey, it’s no slap chop; it’s just plain old planning ahead. I do however own a magic bullet that I have been known to use now and again… Soup, chili or anything else that can be divided up and frozen is a great trick too.

I spend slightly more time in the kitchen than I might spend waiting in line at a drive through but the rewards are well worth it. Don’t get sucked into commercial convenience. Create your own convenience and be way healthier because of it. This is something you will learn very quickly with the guys at 3BG. They work hard but most importantly they work SMART. Don’t let the big clowns of the world tell you what to eat. Take time for yourself whenever you have it and use it. At the very least, being smart enough to prep your meals at home will save you money in the long run, not to mention- save you from a beer belly as well.
 

No more Beer Belly = Better Beer

 
Now for the fun part… I drink a wider variety of beer than I ever have. I enjoy beer more now than ever before. The first thing to go when I wanted to “diet” was beer and I always missed it. I have learned to appreciate my favorite beverage more than ever and rather than buying the cheap stuff, I find myself searching for more unique beers with rich flavors. Whenever I am in a small town I seek out local breweries and craft beers. What does that have to do with being healthy? It’s simple- I deserve a good beer and I can afford a good beer because I’m not spending my money at the drive through. Think about it… a “cheap” meal these days costs about 10 bucks. Skip the drive through for a few days and you can enjoy a six-pack of a full-bodied beer. More beer and less beer belly is the life for me.

It’s so easy for me to say this today because I took the steps needed to get me here. I remember trying to get fit in the past and most of the time I would do something drastic like try to run up the Grouse Grind or spend an hour and a half at the gym. The next day I would try to get up and my body would be so sore it was a struggle to get the Fruit Loops out of the cupboard, say to myself, “Not doing that again.” And I wouldn’t.

The biggest thing that jumped out at me after joining Team 3BG is that moderation is the key to success. There are no quick fixes. Just consistency and having the ability to care about what you love. Most importantly, having the ability to care about you. I now know why I had a beer belly and with the knowledge I have gained with Team 3BG I can safely say good-bye beer belly, I know I won’t be seeing you again anytime soon.

In good health,

David Balback

Click Here and Start Earning Your Beer

The Supplement Puzzle- Part I

What is staring back at you when you walk into a supplement store? Most likely a huge wall of pills and powders that promise to blast fat, pack on dense ripped muscle and add a little boost to your performance in the bedroom. What is kept from you is all those supplements that look like they come from different companies and manufactures could actually be the same stuff from the same place re-branded with unique stickers, logos and advertising.

The right kind of supplements can improve your heart function, strengthen your immune system, reduce your beer belly and when used pre and post workout- help you recover faster. However, the wrong ones can be a complete waste of money or worse yet- potentially harmful to your health.

A recent survey found that 7 out of 10 people take supplements on a regular basis and that most of them get advice on what to take from a friend. If you have been taking supplements because someone told you to or you saw it in a muscle magazine you definitely need to read this review. With a little knowledge from someone who knows a thing or two about proper supplementation; you will waste less money, save time and reap bigger rewards.

In this 3 part series (click here for Part II and/or Part III) I’m going to outline 6 (not 16) supplements that are actually worth taking. Part I will focus on protein powders and creatine monohydrate.
 

First up: Protein Powder

 
What is it?

Powdered version of protein that mixes with water or your favorite beverage for quick energy on the go or an easy workout shake.

What does it do?

Protein is an essential component for most things in your body from skin, nails, hair, muscles, metabolism, healing, tissue repair, etc… Protein also helps to burn calories as your body uses more energy when digesting or breaking down proteins. It will therefore keep your metabolism running strong. Having protein with every meal or snack prevents over eating and keeps you full longer. This is a huge benefit to not only losing weight, but gaining muscle as most of the calories you burn will be coming from the right place- your fat stores.

Protein helps stabilize blood sugar levels by slowing the release of glucose (sugar) into your blood. This will better control hunger spikes and keep the hormone insulin from rising which promotes fat burning over fat storage.

Best brands?

Ideally, the majority of your protein intake will come from whole foods. There are times when eating chicken or steak isn’t the most convenient and a high quality protein powder can come in very handy. They taste great and are easily portable.

People generally respond well to protein powders however finding the right one for you can make all the difference. It’s important to mention that some people have difficulty digesting certain forms of protein and you might have to try a few before you find the right one. Two protein powders we highly recommend are Prograde Protein® and Sun Warrior Protein®. They are both very affordable, taste great and mix well.

Having protein powder available to you for the odd morning smoothie and for post workout nutrition will help you meet your protein requirements. When selecting a protein powder, whey isolate and casein are the best. However, if those do not agree with your digestive system there are other options available in powder form like; rice and hemp.

How much to take?

Before and After a workout:

100-140 pounds: 0.5 – 0.75 scoop of protein powder
140-180 pounds: 1 scoop of protein powder
180-230+ pounds: 1.5 scoops protein powder
 

Next up: Creatine Monohydrate

 
What is it?

Creatine exists in your body naturally, is formed from amino acids (proteins) and is stored as creatine phosphate (CP). Most people have approximately 120 grams of creatine in their body at any given time. Aside from being found in you, creatine is found in many foods we eat such as; beef, salmon and tuna which all contain 2-5 grams of creatine per pound. Needless to say, you would have to eat an AWFUL lot of steak to get 5 grams of creatine and fortunately there is an easier way.

What does it do?

Adenosine Triphosphate (ATP) is the energy of life and any action we do requires us to use ATP. During short bursts of activity like sprinting or weight lifting, ATP is burned rapidly and broken down into ADP (Adenosine Diphosphate). As ATP depletes to ADP, creatine phosphate can be utilized by the body to recharge ADP and turn it back into ATP- providing more energy to be used.

By ingesting creatine monohydrate prior to or during your workout you have a bigger pool circulating for your body to pull from. Therefore, when sprinting fast or lifting weights- you can perform more work, which translates to faster gains (more muscle and less fat).

As if that is not cool enough- creatine is shown to prevent muscle wasting and is even touted as a “smart supplement”, increasing mental acuity. Doctors have been using creatine to combat various muscle wasting diseases for years now.

What does the research say?

The research supports that creatine monohydrate increases muscle mass while decreasing fat mass. It is a safe and effective supplement. When taken in low doses there is no danger to the kidneys in a healthy adult, although some sources do recommend taking time off allowing the system a chance to reset. Minimal effects in muscle gain are seen in endurance athletes such as runners and swimmers but recovery time has improved.

How much to take?

Pre workout: 3-5 grams
Post Workout: 3-5 grams

Click here for an excellent creatine product that is very affordable.

Stay tuned next week for part II where I outline the best sources of omega 3 fatty acids and whether or not you really need a multivitamin.

Stay Strong,

Drew

Click Here and Start Earning Your Beer

Finding Your True Strength

Beer Belly Beer Gone Graeme Kelly 10KMFirst up the boys and I would like to congratulate our Team3BG member, Graeme Kelly, for finishing his 10 Km race this Sunday in under an hour!!! A true accomplishment.

Graeme, what beer did you reward yourself with?

Keep the momentum going- ask yourself what’s next? Another 10 Km, a half marathon, Everest?

Like Graeme, I too crossed the finish line with regards to a personal accomplishment. And now, a moment to breathe easy- well sort of…

I arrived home after spending three amazing weeks in the Vancouver sun. Vancity completely redeemed itself this time around after giving me a measly 2 days of sun during my previous 5 weeks there. The trip saw many highlights including my cousin getting married, my dad climbing the grouse grind with us (66yrs young), and me completing my MBA dissertation. The latter happened three days ago and I think waking up this morning I’m finally caught up from lack of sleep.

Honestly, I was a little surprised that I finished with all the distractions of the summer. There were times during the process where I didn’t think I could do it. Particularly when my Macbook and entire years research was stolen from my car while helping out at the Mike Fisher Charity Hockey Camp in Ottawa. To make matters worse I found out my external hard drive (or I) had not been backing up my work and thoughts about quitting my MBA started to drift into my head.

With the deadline fast approaching it was hard to see myself making up for lost time and finishing but I had to at least try. I borrowed a buddy’s computer and went to town. It’s funny, I can not remember ever having a set back of this magnitude before and my mind kept playing games on me. Frustration started to set in as for the life of me, I could not remember all that I had done and what I had written. This is exactly what we see with guys we help coach and inspire to workout again. When someone first starts exercising they tend to beat themselves down and confidence is at an all time low due to the disappointment of where they are starting from.

With frustration levels at an all time high my mom recommended I take a step back from the paper, clear my head and take it out on the old punching bag we have in the basement. Ironic because she hates the idea of me fighting on the ice but man, did this ever help. Three rounds later and sweat rolling down my forehead, my focus was back and I was ready to tackle the mountain that lay ahead.

I used the punching bag a couple of times when I was close to my boiling point but it was exercise and other workouts I did throughout the re-write that managed my stress and got the ideas flowing. Through exercise and movement I was able to develop new concepts and philosophies. I re-wrote the entire paper making it better than before in record time.

SOMETIMES IT TAKES GOING THROUGH SOMETHING TOUGH TO FIND YOUR TRUE STRENGTH

There is nothing better than the feeling of accomplishment. You set a goal and no matter what gets in your way- you achieve it. It gives you a feeling of confidence. A sense of knowing there isn’t anything you can’t take on. And you know what? It’s contagious.

Besides catching up on sleep, over the last two days I’ve taken time to reflect and enjoy the weight lifted off my shoulders but I haven’t stopped. I’m on to my next goal- training camp is three weeks away.

Go after it,

Jon

“Time to contemplate, time to listen to the learning, is crucial to the change process.” — Seven Days at the Links of Utopia

Click Here and Start Earning Your Beer

Never miss a Monday

Finding that groove when it comes to working out is often the hardest thing to do. There are ups and downs that come with starting a new routine- even more so if it has been awhile since you’ve exercised.

The truth is the most fit people in the world struggle with the same issues. Personally, with all the weddings, work, travel and long weekends this summer it has been a mental battle for me with regards to my health and fitness. Here are some simple tips I use to keep myself on track.

Never miss a Monday: Making sure you get a great training session in on Monday will set the tone for the rest of the week. Seriously, never miss a Monday.

Find a partner: Social support is the best way to make sure you stick to your game plan. Surround yourself with people that support your goals. Having someone to train with will greatly impact your success. They can motivate you on days when you don’t feel like training and even add a bit of friendly competition.

Join a team: Working out is only one aspect to a healthy lifestyle. Join a pick-up sports league; there are tons of options out there, look around your local community for various sports teams or athletic groups. Figure out whatever it is you like doing and get out and meet some like-minded people that enjoy playing sports. You’ll make some new friends in the process and have fun all the while improving your health. If you can’t join an organized league or group, start something with a group of your friends such as pick-up basketball, soccer, running, biking, or surfing groups. You can do anything, just get up and do it.

Don’t waste your time: One of your key partners in the gym should be your watch. Have a good timer on your wristwatch so you can keep your rest periods to the prescribed time limit.

Keep moving: If you get to the gym and it’s crowded and someone’s performing the exact exercise that you need, ask to work in with them or pick another exercise that targets the same muscles. Just stay positive and keep moving.

Forget to plan and plan to fail: You need a master plan like the one outlined in the 3BG System in order to be successful in your body/life transformation. Write down your goals, how you plan on achieving them and your progress along the way. Seeing all the work you have done written on paper will help keep you motivated.

Nobody’s perfect: Things are bound to come up in your lives that will prevent you from sticking to the exact plan. If you hit a bump in the road, such as missing a Monday, that’s life and it happens. Just acknowledge that you’ve fallen off track and get back at it. You’re going to mess up and we want you to know that it’s ok. Fitness and healthy living are for life.

By implementing these helpful strategies into your routine, you’ll be able to pull through when life gets hectic and your feeling overwhelmed.

If you are committed to regaining your health and getting in the best shape ever than know that there will be some struggles along the way. Nothing worthwhile is ever achieved without a little adversity. It is those things in life that we have to work for that afford us the greatest rewards.

Starting a new workout program for the first time in years (or ever) isn’t the easiest thing to do but if you are committed, you stay at it and use some of the tips you’ve just read about- the pay off will be huge.

Yours in health,

Sean

Click Here and Start Earning Your Beer

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