Active people know that when their knees start to suffer, so do their workouts. Sore knees can become more than a minor inconvenience and if you were on the fast track to losing weight through exercise, this can be a major setback. The reasons for sore knees can be anything from overuse to an actual injury.

Before you decide to continue your regular workout regimen, it is always wise to consult a doctor to make sure you will not be making things worse.

What Causes Sore Knees?

There are many reasons that you may be suffering from sore knees. One of the first places to check is your shoes. There is a reason why shoe makers design shoes specific to an activity. So if you are using tennis shoes to run, for example, your body is not getting the proper support and your knees are working overtime to compensate. You also want to make sure that your shoes are not worn out which can also have a negative effect.

Perhaps you are not getting the proper nutrition. Low levels of vitamin D can lead to weakness in your lower legs. Make sure you are getting the proper amount of calcium each day to keep your bones healthy and strong.

Physical activity is one of the biggest causes of sore knees and not just for beginners. Excessive exercisers often experience knee soreness from the constant jumping and high impact activities that are part of their workouts. Uphill hiking, downhill skiing, running and tennis are just some of the many activities that put a constant burden on the knees.

If you have a chronic condition like arthritis, fibromyalgia or lupus, sore knees are going to be a persistent problem. It is a symptom of the condition that can be managed, but will always be a source of knee problems.

Finally, if you are overweight, you can expect sore knees from all the pressure the added weight causes. Even simple things like walking will be difficult on knees if weight is an issue.

Can You Exercise with Sore Knees?

Yes, but depending on the reasons why your knees are sore will determine whether or not an exercise regimen should begin or continue. If your shoes or improper nutrition are the culprits, those are easy fixes and exercise can most certainly be a part of your life. However, for those with chronic conditions or injuries, be sure to check with your doctor to make sure you will not incur any more damage by exercising.

For those who are overweight, the situation is a bit trickier since the only way to get rid of the excess weight is through exercise. This is sort of a catch twenty-two. But the bottom line is that the only way to alleviate the problem is to get rid of the fat.

What Exercises Can You Do With Sore Knees?

The first thing you need to realize is that your knees are surrounded by a variety of muscles including your quadriceps and hamstrings. By strengthening these muscles, you will give better support to your knees as well as making them healthier and stronger.

Quadriceps: One of the best exercises for sore knees is a squat as it mimics an everyday movement (bending down) and it works all of those knee-supporting muscles. Start out using only your bodyweight and slowly lower your body so your thighs are parallel to the floor, hips square and knees are not going passed your toes. Squeeze your glute and hamstring muscles when you return to a standing position.

Prisoner squats are another effective squatting exercise. Similar to a regular squat, but with a bit more of a challenge as you place your hands behind your head. For an even greater challenge, try a Y-squat with your arms extended straight out on an angle like the letter Y. Remember to focus on keeping your back straight—not rounded. If you want a little less stress on your back, try doing squats against a wall either with or without a stability ball. Place your back against a wall and lower down into a squat and hold it for a set period of time and then slowly come up. The same thing can be done using a stability ball behind you (and makes lowering a little easier).

Hamstrings: To build up the hamstrings, deadlifts, hip extensions and roll-ins are all great exercises. Try a one-legged rear deadlift by standing on one leg and lifting the other off the floor. Slowly bend forward with your one leg slightly bent while extending the other leg as you lean over. Keep your back neutral. Be sure to squeeze your hamstring muscles through both the concentric and eccentric part of the movement. Roll-ins with a stability ball are also effective. Lie down and place your heels on top of a stability ball, elevate your hips and then bring your knees into your chest as the ball rolls towards you and then push it back out. If you prefer to not use the ball, you can simply lie flat on the floor, squeeze your glutes and raise your hips off the floor. To make it more challenging for the hamstrings, raise one leg when you lift your hips up and continue with this alternating legs.

A proper warm-up with some stretching is recommended to loosen up the muscles and get them ready to work. A good stretch for the hamstrings is the inchworm. Stand up and then slowly lower your hands to the floor and then walk them out into a modified push-up position. Slowly walk your feet towards your hands without rounding your back. Once you feel the stretch, walk your hands back out again.

You do not have to let knee soreness derail your active lifestyle. By incorporating exercises to improve lower body strength—specifically the muscles that support your knees—and getting the proper nutrition, you can still reap the benefits of exercise. Most knee pain does manage to work itself out with a little patience and some hard work. The key is to modify your workouts depending on how you are feeling that day which goes for any part of your body that might be experiencing pain.

Just be sure to check with your doctor first to rule out anything that might be serious or that exercise cannot help. Once you have the green light, however, take advantage of the many workouts designed to help you lose fat without stressing your knees—or yourself.

To your success,

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training

The tough mudder is a brutal, extreme sport challenge that will test both physical and mental limitations and push you past what you ever imagined you could possibly accomplish. This hardcore challenge was designed by the British Special Forces with the purpose of testing a persons mental and physical abilities, strength, stamina, fellowship and morale.

The tough mudder is an obstacle course comprised of 10 to 12 miles of running, climbing, pulling and pushing through mud, ice, fire and electric volts. It is not for the faint of heart and is a true test of what a human being is really capable of.

As you can imagine, the training required of any competitor that hopes to survive through the bitter end, needs to be extensive and thorough. In addition to ensuring your own behind crosses the finish line, this challenge expects you to help your fellow man or woman cross as well, putting your character to the test as much as your endurance.

You’ll need a true, full body workout program that is well put together and thought out in order to do your best at this challenge. Training for strength and endurance through all kinds of elements and conditions should all be priority one factors in your program.

When to Start Your Tough Mudder Training

The amount of time you’ll need to give yourself to train for an event like this really depends on your starting point. If you’re currently a couch potato, you’ll need a lot more time than someone that’s already putting in the work at the gym everyday.

Typically if you’re a fitness enthusiast, working out at least three to four times a week with an honest effort, you’ll likely want to schedule about 10 weeks to get ready for this challenge. If you’re brand new to fitness you may want to double that. Whatever your current level of fitness may be, the more time you have to prepare, the better off you’ll be, but six to ten weeks is the minimum recommended even for those true fitness buffs.

All-Terrain Running is Key

The tough mudder races normally include as many hills as possible and the steeper the better so you will need to spend a lot of time running hill repeats. Each event is somewhat different in terms of terrain so you will need to check out the particular race you are interested in to really appreciate how many hills are involved and just how steep they are.

It is recommended that before entering the competition, you are already running at least a couple times a week for a distance of 5 miles. You certainly don’t need to be a seasoned marathoner, but a good solid base will provide the starting point that will be required to train for the additional mileage.

It should be noted that the terrain you’ll be running on during the event will be nothing like the smooth pavement rolling through your subdivision. During the race you will be subject to steep hills, over long distances of mud and sludge. If you have a steep, muddy trail nearby, that will be your new gym for the meat of your training. Training on the treadmill, track or asphalt just isn’t going to cut it.

Uphill running demands a huge effort from the hamstrings and calves and nothing will train those muscles more sport specifically than uphill running itself. Leave the calf raises for the bodybuilders.

Since the running within the competition is broken up with intermittent physical and mental strength challenges it’s best to break up your training runs in a similar fashion. Try using interval or fartlek training on your runs. Sprint for a pre determined amount of time or landmark distance and then ease off again, repeating the process over and over.

Full Body Strength Training

Swinging from bars, climbing ropes, pulling other humans up over obstacles, crawling through the mud, running through tires and carrying logs or other heavy objects over long distances are all obstacles you will face that will require a great deal of physical strength. Keep in mind that once again, you are not doing these things in the cozy comfort of your gym, you are faced with elements that may be uncomfortable and unpredictable.

Every muscle is involved in the obstacles you will be subject to during a Tough Mudder. It is imperative that you train each muscle in a variety of ways, in all types of motions to really be prepared for the types of challenges that will be asked of you.

Since the obstacles are placed sporadically throughout the event, it makes sense to train with numerous exercises set up in a circuit format. This will keep the heart rate up, the muscles moving and guessing and will mimic the course as closely as possible.

Full body exercises are the key to your success. You will not be prepared to complete this event by doing barbell curls or crunches. You need exercises that mimic real life and real movements, involving as many muscle groups and body parts as possible. Power, explosiveness, strength and endurance will all be required of your body.

Exercises like squats, push presses, kettlebell swings, windmills, rows, pull ups, push ups, snatches and lateral lunges are all high energy, demanding movements that will create the effect on the muscular and endurance systems that you will so desperately need.

Be creative when setting up your circuits, involving as many planes of motion as possible. Try a circuit of one arm kettlebell snatches, pull ups, lateral lunge jumps, explosive push ups and dips or superset certain exercises like deadlifts and pull ups or kettlebell swings with weighted dips. These are the types of compound, dynamic moves that will prepare you for what’s to come.

Pay close attention to form and range of motion during your workouts. Poor form will only lead to injury and the failure to progress while a lack of range of motion will simply deny the full potential of a great workout. Alternate your running days with your strength training days and make sure to take at least one rest day to recover, This system will get you over the finish line and have you looking like a million bucks at the same time.

The Mental Component of Tough Mudder Training

While the physical requirements of a Tough Mudder are certainly challenging, the mental requirements may be even more so.

Completing any physical competition requires a mind over matter type of attitude but when you add in mud, fire, ice water, cold and/or hot humid temperatures, mud, rain, smoke and then electric shocks, you’ll need much more focus than simply an “I think I can” attitude. The Tough Mudder is a true test of human will and perseverance.

Even though you may enter a Tough Mudder challenge as an individual, it is somewhat a team sport as well. The event is designed with the purpose of proving your skills for camaraderie as much as your strength and stamina capabilities.

During the event you may be asked numerous times to help your fellow competitor over a climbing wall, under the mesh or through the water. You may have to carry an injured participant or help a panicked participant through the swim or the electric shock component.

While there may not be a specific training program for this particular element, keep it in mind during your training. If you’re training with a partner, take turns being the hero as part of your preparation. It’s not just a fun, tough physical challenge; it’s also a test of the human spirit.

Try to mimic the elements you will encounter as much as possible in your training. Run in the pouring rain, the mud, the muck, cold or hot weather, depending on the time of year you’ll be competing and expect to be bumped, bruised and scraped.

Eating for Fuel

Don’t underestimate the importance of a well fed body. Nutrition is one of the most important things when it comes to all aspects of living well and is even more crucial when you’re beating up your body with consistent, hardcore training.

You will need lots of fresh fruit and vegetables to provide your system with the proper vitamins, minerals and antioxidants. Lean sources of protein will be necessary in order to replenish and repair beaten down muscle tissue. Carbohydrates in the form of whole grains, beans and vegetables will offer the energy you need to conquer the 10 to 12 miles that you’re faced with.

Make sure your diet is rich in whole, real foods and void of processed, sugary snacks and treats during your training for optimum performance.

Enjoying the Fruits of your Labour

If you train for a tough mudder properly, with the physical and mental determination that will be required from you during competition time, you’ll have no problem crossing the finish line.  Your hard work will pay off and you will enjoy the pride and satisfaction that comes with achieving what may seem an insurmountable goal.

Try These Twenty BodyWeight Exercises for Maximum Fat Loss

Most people are under the impression that they need to join an expensive gym or invest in fancy gadgets to get an effective exercise regimen. This could not be further from the truth. Using your own bodyweight for gaining strength, improving endurance and aiding fat loss is one of the most beneficial and economical workout programs to use. And the only thing you need to invest is your time—not your money.

Bodyweight exercises challenge you more than lifting and lowering weights. Those types of exercises will certainly improve strength and help you gain muscle, but not in the same way. This is because traditional weightlifting usually focuses on just one muscle at a time. When you perform bicep curls with weights, all that is working is your biceps. The same goes for many other weightlifting exercises. A standard bench press primarily works the chest although the shoulders and the triceps get a little something out of the deal as well, but the chest is the primary beneficiary of the exercise. But you are usually lying down when you do them which means your lower body is out of the equation.

Weight training definitely has its place and rewards, but when you are talking about fat loss, you will reap more benefits from using your own bodyweight as your exercise apparatus. Whether it is a cardiovascular exercise, a strength exercise or a core exercise, every single body weight movement focuses on using more than just one single muscle group which is why it is touted as the most effective for fat loss—your entire body needs to work in unison to perform (correctly) each and every exercise. While there are dozens of body weight exercises to choose from, here is a list of twenty highly effective ones for fat loss.

Upper Body -These exercises will focus mainly on the upper body, but still rely on many supporting muscles so you get more out of it than just a strong upper body.

Standard Push-ups: No one likes them, but everyone needs them. It is the most often used exercise in any training program and with good reason. Not only does it work all of your upper body including your chest, shoulders and triceps, but your core is also working as well to keep your body from sagging. To do a push-up, place your hands on the floor directly under your shoulders. Your feet are either together (more difficult) or set wide (easier) and your back is straight—no sagging hips and no butts sticking up in the air. Slowly bend your elbows, lowering your chest to the floor and then straighten your arms back up. That is considered one rep.

If you are unable to do a standard push-up, you can always modify it by coming off your toes and going onto the part of your leg just above your kneecap (never directly on the kneecap). Just make sure all your body weight is still in your upper body and your back is still straight. Once these become less challenging, make the transition to a regular push-up by starting out with only one knee down and go on your toes with the other. Like a standard push-up, remember to keep your abs tight and your body straight.

Decline Push-ups: These are a bit more challenging than regular push-ups because your range of motion will be much greater. You are basically starting in the same position as you would a standard push-up, but now your feet are elevated on top of a high bench, chair or stair. Lower your upper body to the ground and then push through your chest, shoulder and triceps to return to start. Make sure your abdominals are tight and your back stays straight throughout the movement.

Spiderman Push-ups: You may just feel like a superhero after mastering this exercise as it pushes your upper body and abdominal muscles harder than most push-ups out there. Start in standard push-up form and as you lower your chest to the floor, bring your right knee to your right elbow. This should be done in one smooth movement. As you lift your body up, bring your leg back to start. On the next one, switch legs bringing your left knee to your left elbow. Keep your back straight, abs tight and do not rotate your hips.

Shoulder Press Push-up: Here is a push-up that lets your shoulders do all of the work. Elevate your feet on a bench as you would in an elevated push-up, but bring your hands as close to the bench as you can. You will be in an inverted V position. Legs can be bent or straight. Lower your head to the floor and then use your shoulders, chest and triceps to push yourself back up.

Pull-ups: Pull-ups are what sometimes define a person’s strength as you are using all of your bodyweight. Grab on to a high bar with an overhand grip (make sure it is sturdy enough to support your weight) and then pull your body up as high as you can and then slowly lower back down.

Inverted Rows: If regular pull-ups are too difficult, inverted rows still give you a great back workout. Grab hold of a bar that is roughly waist height and place your chest under it while extending your arms and having your legs straight out so you are on your heels. Squeeze your abs, upper back and lats to pull your chest up to the bar and then slowly lower yourself back to start. If you want to make it more difficult, use one arm instead of two. To make it less challenging, keep your knees bent and your feet flat on the floor.

Lower Body – Your lower body has many active muscles that you use throughout the day. Just walking alone utilizes your hamstrings, quadriceps, glutes and calves. For this reason, working your lower body keeps these muscles strong so they can continue to support your daily movements as well as aiding in fat loss.

Squat: This is a lower body staple as it is the most basic of all the lower body exercises. With your feet a little more than shoulder width apart, abs tight, glutes squeezed and toes facing front, lower your body to the ground as far as you can while keeping your back straight and not allowing your knees to go beyond your toes. The best way to remember to do this exercise correctly is to push your hips back as if you want your butt to tap the top of a chair behind you. Most importantly, never round or arch your back—always keep it neutral. Push through your glutes, hamstrings and quadriceps to return to your starting position.

Prisoner Squat: This exercise is just like a regular squat but instead of letting your arms hang at your sides, place your hands behind your head. By doing this, you take out some of the momentum that you may find yourself using on a regular squat. You are also adding some weight by placing your hands above your body. Again, keep the same perfect form that you would in a traditional squat.

Y Squat: The Y squat is similar to the prisoner squat but your arms will be extended up and out forming a Y rather than behind your head. Keep your upper back and shoulders tensed, push your hips back and lower as far down as you can watching that your knees do not pass your toes and that your back does not round. Push through those glutes, quadriceps and hamstrings to return to your starting position.

Hip Extensions: Your hamstrings are one of the most important muscles of your leg. And just because you cannot see them does not mean they should not be worked. Hip extensions are a common and useful exercise for improving hamstring strength. Lie on the floor with your feet flat and knees bent. Squeeze your glutes and lift your hips off the floor. Make sure to not use your hips to lift. Hold the hips up for a second before lowering them back down so they are just above the floor but not touching it. You can make this more difficult by extending one leg up and out while you lift your hips.

Forward Lunge: Lunges are great exercises and highly effective when done correctly. To begin, stand with your feet shoulder width apart. Take a large step forward with your right leg and then bend that leg towards the ground while you are on your toes of your left foot. Make sure that your left knee also bends down to the floor. Your goal is to get your right thigh parallel to the ground without extending your knee passed your toes on the right leg. Do not bend over with your upper body. Keep your chest tall and your abs tight. To return to your starting position, push off the heel of your right foot back to a standing position. Switch legs after you completed a set on one side or you can alternate sides. The key is to remember to step forward and down rather than forward and forward.

Walking Lunge: Now that you mastered a forward lunge, you can add some movement to it. Rather than standing in one place and bringing your forward leg back to start, stay there and bring your other leg forward as if you were taking giant lunging steps.

Reverse Lunge: Who says you cannot go backwards when you lunge? This time from your starting position you want to take a step behind you with your leg and then lowering yourself to the ground as you would in a forward lunge only you are taking a step back rather than forward. The same rules apply—watch your front knee, bend the back knee to the floor and keep your chest up.

Cardiovascular Exercises -No fat loss workout is complete without some cardiovascular exercise. Here is where you will really elevate your heart rate and push your body to the max.

Jumping Jacks: Still an oldie but goody, jumping jacks are great as a warm-up exercise or as part of your fat loss routine. Stand straight with your arms at your sides. Jump your feet out wide while bringing your arms overhead and then return to start. Make sure you are on the balls of your feet when you do jumping jacks.

Burpees: Whether you love them or hate them, burpees will never fail you when it comes to cardiovascular exercise. Start in a standing position and then lower down so your knees are bent and your hands are on the floor. Kick your legs straight out behind you so you are in a standard push-up position and then jump them back in to your chest and then stand up. For a cardiovascular bonus, you can add a jump on the way back up to standing.

Step-ups: Here is a cardiovascular exercise disguised as a lower body one since your lower body will no doubt be working just as hard as your heart. Find a six-inch high step or bench to start and stand in front of it. Use your right leg and step up onto the bench with your left foot still on the floor. Now squeeze your glutes and push through your right foot to bring the left leg up. Hold it for a second and then lower back down. Do a set on the right leg before switching to the left. As this exercise becomes easier, start using a higher step or bench.

Mountain Climbers: This exercise works just about everything—your abs, your upper body, your lower body and your heart. Begin in a standard push-up position with your hands and shoulders lined up. Contract your abs and pull your right knee in towards your chest without letting your butt pop up or sag. Also, do not tap your toes to the floor when you bring your knee in. Return your right leg back to start and then do the same thing with the other leg and keep alternating. The faster you go, the higher your heart rate will get and your abs will feel it too.

Core Exercises -You do not want to lose all the fat and still have a big belly which is why any good fat loss workout incorporates working your abdominal muscles.

Plank: Lie down facing the floor and then come up onto your forearms making sure your elbows and shoulders are lined up, your back and body is straight and you are on your toes. Keep your abs tight and hold this position for as long as you can. For a modification, come down to a kneeling position rather than staying on your toes.

Side Plank: Similar to a plank, but instead of being on both forearms and facing down, you are on one forearm and facing the side. Lift your hips off the floor and hold the contraction in your obliques and abs. Switch sides once you are done. Again, you can modify this by keeping the knee of the bottom leg on the floor.

Knee-up: Here is where your abs will certainly feel the burn. Grab hold of a bar overhead and let your body hang down. Now slowly lift your knees up towards your chest. Make sure to use your abs to bring the knees up and not your hips. Lower your knees back down making sure you maintain a slow pace so your body does not rock back and forth.

Putting it All Together – The best way to make the most out of all of these exercises is to use them as part of a circuit or interval training program. You can mix it up any way you like. For example, you can do one upper body exercise, one lower body exercise, one core exercise and one cardiovascular exercise with no rest between. When you are done, take a few seconds to catch your breath and do it all over again. Try to get in six to eight circuits. The nice part is there are so many exercises to mix and match that you can have a different workout every time. This helps to keep you motivated and conquer boredom which is often a common reason people stop exercising.

Do not forget to always make sure you have proper form with every exercise and consider using the modifications if you cannot do them the more advanced way. It is always better to do them correctly in a modified way rather than struggling through an exercise that you are unable to do at all. Not to mention, you run the risk of injury if you perform exercises incorrectly.

You also do not want to forget about proper nutrition. Eating healthy and smart is part of any fat loss program and it will help you see results from your workouts even faster. Your body needs energy for your training so provide it with the proper fuel so you can go all out. And in no time, you will be winning the battle of the bulge with these bodyweight exercises.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Time to cure the winter blahs for you.

I’m lucky…I’m down in Colorado getting some natural Vitamin D from the sunshine before heading back to Toronto’s cold weather winter.

As you know, the gloomy, overcast, rainy days of winter can take their toll on our emotional and mental health. There is a reason why the long days of summer seem to fly by but the short days of winter seem to drag on forever.

Take the example of a friend of mine. She grew up just outside of Vancouver British Columbia and as beautiful as it may be there, they get more than their fair share of gloomy, rainy days, especially in the winter months. She found a number of ways to hep make the days brighter and the blah months cheerier.

Shauna has always been very into health and fitness so making a change in her diet and workout regime wasn’t necessary. In fact, her lifestyle is likely what prevented her from being even more down in the dumps.

She did however make some changes in other areas. Her Doctor gave her some valuable advice and tips that she used to her full advantage. First of all, Shauna was advised on how crucial relationships could be on these dreary days of winter. She was told how uplifting a walk and chat with a good friend or loved one would be. It helped.

He explained the role of vitamin D and UVB rays. She took a good look at her diet and added in a Vitamin D supplement. She took advantage of sunny days and even spent a little time in a tanning bed, responsibly and in moderation of course.

He also told her to pay attention to her sleep cycle. She was instructed to make time for sleep and place it as a priority just as much as a workout or a meal would be. All of these factors made a big difference.

By making a few changes in your daily routine, you can beat those winter blahs and feel better during the cold, blustery months. Before you know it, those spring flowers will be popping up everywhere and you’ll be ready to break out the shorts and tank tops.

Social Support

Valued friendships and supportive family members should never be underestimated. In these days of email and texting, face to face contact seems to have been devalued, but it’s crucial to the state of your mental health.

Think about those days when everything seems to go wrong. Doesn’t it feel better to vent about your frustrations to a good friend that can offer some understanding or even just an open ear? The key is to fill your life with positive, happy people. If your so called support system consists of nothing but draining, negative individuals, that will zap your energy and do nothing but bring you down.

When you’re feeling down in the dumps, it’s natural to feel like you want to be alone. By ignoring that urge and placing yourself in a positive, social situation, you will likely emerge from that blah feeling and feel much more uplifted. You’ll snap out of it so to speak.

One of the best options for a quick pick me up is to call a good friend and go out for a nice brisk walk. Not only will you get the conversation you need, you’ll be exercising at the same time. If it’s a sunny day, that’s even better.

Vitamin D and Sunshine

The short, sometimes gloomy days of winter leave us all craving some sunshine. The lack of exposure to the suns rays, can pose certain health disturbances both mental and physical.

Vitamin D is an important nutrient that is obtained through both diet and exposure to sunlight. A sufficient supply of vitamin D has been shown to increase serotonin levels and decrease the production of stress hormones while regulating other important neurotransmitters like dopamine and adrenaline. All of these factors contribute to balancing mood and keeping spirits up.

There are very few foods that are rich in Vitamin D, which can make it challenging to consume the necessary requirements. This is why it is important to take advantage of those sunny days, no matter how few or far between.

If you live north of Atlanta Georgia however, even constant exposure to the sun will not allow for the production of Vitamin D in the winter months. This makes it even more crucial to ensure plenty of exposure during the summer. Ten to fifteen minutes of sunlight exposure, without the use of sunscreen, three to four times a week will allow for the necessary production and storage of Vitamin D all year.

During the winter months, or even the summer if you live in a particularly cloudy, rainy part of the world, it is important to consume as much Vitamin D rich foods as possible like fatty fish and fortified milk and cereals.

Although tanning beds have received negative press, they may be useful for some people in the winter months, especially those that are susceptible to depression. If used responsibly and moderately, a tanning bed that offers UVB rays will produce Vitamin D and help stave off the blues.

Last but not least, the sunny days just seem more cheerful than the grey, overcast days. Nature looks prettier and people tend to just smile more. Even a sunny smile from a stranger can brighten a person’s day.

Sleep

Sleep is crucial to our mental and physical well being. A good, quality sleep allows for the necessary recovery and rejuvenation of our mind, body and soul. It has been proven time and again that consistent sleep deprivation can lead to a number of ailments including heart disease, cancer, weight gain, and rapid aging.

Aside from the big health scares, sleep deprivation can also make you irritable, lethargic, weak and unfocused. Add this to a gloomy sight outside your window and it’s a recipe for the blahs. Most experts agree that we need seven to nine hours of quality sleep a night for it to have the necessary restorative effect.

While this may not be possible every single night of your life, it’s best to get into a habit of making sleep a priority. Shut down the TV, emails, facebook and twitter and get into a pre bedtime routine to make falling asleep an easy process.

Exercise

As if there aren’t already a million reasons to participate in a regular exercise program, now you can make it a million and one. Exercise has been shown to potentially be as promising a treatment for depression and anxiety as antidepressant medication.

In a scientific sense, exercise eases the symptoms of depression by releasing the ‘feel good’ brain chemicals like serotonin, dopamine and endorphins. It also boots the immune system. A weak immune system can exacerbate symptoms of depression.

Exercise also helps regulate hormones including stress hormones, aids in digestion and proper circulation and acts as a wake up call to the metabolism. All of these factors help us to feel better physically and when we feel better physically, we often enjoy a more positive outlook emotionally as well.

On the emotional side of things, a good workout offers a distraction to the worries of the day. If your boss is hounding you, the kids are driving you nuts or you’ve had a big argument with your spouse, working out can give you the change of focus you need, even for a brief amount of time. You can clear your head and gain new perspective.

Using exercise to break through physical limitations you once placed upon yourself can have a very positive impact on self esteem as well. After a heart pounding, muscle ripping workout, you’re likely to leave the gym feeling much better about yourself than when you arrived.

Nutrition

A diet that’s high in unhealthy fats, sodium, sugar and calories will not only leave you looking awful, it will leave you feeling awful as well. Proper, balanced nutrition plays a very big part in keeping spirits up.

Processed foods and salty, sugary snacks wreak havoc on hormones, causing highs and lows that simply add to any existing winter blahs you may be feeling. As always, fresh, whole, real foods will need to be the meat of your diet if you hope to keep depression at bay.

Carbohydrates have long been known to aid in the release of the feel good neurotransmitter, serotonin. Whole grains, rice, potatoes, yams and pasta will keep serotonin flowing. Of course consuming these foods in moderation is imperative. You won’t feel any better about life if you pack on a spare tire from too many potatoes and too much spaghetti.

Omega 3 fats should also be a staple in your diet (try this source). These precious fats that are found in fish, seafood, avocados, nuts, olive and flax seed oil have been shown to play an important role in the brain. A diet rich in Omega 3 fats may increase the volume of grey matter, particularly the part of the brain that affects mood, impulsivity and emotion.

Stock up on salmon, tuna, mackerel, sardines, oysters, raw nuts, olive oil and flax seed oil for a brighter day.

In Summary

Winters are long, but they don’t have to be miserable. Enjoy some sunshine, even if it is man made, keep up with the high energy workouts even on the days you’d rather stay in bed, fill up on real food, chat with a good friend and get some shut eye. These simple things will keep the blahs away and maybe the Doctor too.

Ready for the best gyms in Dang, Vegas got me again. Every visit a different way.

Here’s what happened this time…

My first stop in Vegas…Walmart for groceries, of course, to buy all the stuff that US customs wouldn’t let me bring from Canada.

This list was good, but there was a fatal flaw in one of my decisions…check out my Travel Grocery List here and then discover my big rookie mistake:

- Vitamin C
- almond butter
- whole grain bread
- almonds
- pistachios
- broccoli
- baby carrots
- one red pepper
- apples
- 3 bottles of water

(I’m sure mine was the only room in Vegas with a head of
broccoli in the ice bucket. Ha.)

I didn’t check the almond butter label and realized the next
morning – AFTER I ate two sandwiches – that it had sugar and
hydrogenated oil added.

The version I wanted to buy would have simply contained
almonds, and that’s it.

Ironically, the almond butter was chosen after I looked at
the label for a jar of peanut butter that had both of those
nasty ingredients.

Unfortunately, my mind ‘automatically’ put the almond butter
in the safe category, but I forgot that nutrition companies
always have to mess with a good thing.

The lesson:

If you’re confused about nutrition and need help reading
labels, getting recipes, and putting together a fat loss meal

Nutrition is the key to success with fat loss, but it also
helps you reduce stress.

fruits and vegetables – and you’re bound to like something.

If you aren’t already eating apples, try one today and see
how it helps fill you up because it contains a lot of soluble
fiber called pectin.

And then add a new vegetable to your dinner.

Simple little changes like that add up to healthy habits over
a long life.

That’s the way to eat at home and on the road.

Speaking of which, I have a flight to catch…heading on to

Nutrition is more important than exercise for fat loss,

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

…the small, but effective, gym in the Mandalay Bay. This
was the 9th Vegas hotel gym I’ve used (so the list is now top
9, not just 7), and I’ve ranked them for both strength
workouts and TT fat loss training.

1) Palazzo
2) Monte Carlo
3) Luxor
4) Hard Rock – has bench press but no squat rack
5) Aria – no squat rack
6) Mandalay Bay – no squat rack
7) Bellagio – no squat rack
8] MGM – no squat rack
9) Planet Hollywood – no squat rack

1) Aria – just because it’s a beautiful gym
2) Palazzo
3) Monte Carlo
4) Luxor
5) Mandalay Bay
6) Hard Rock
7) Bellagio
8] MGM
9) Planet Hollywood

Then plan your meals and lose fat while eating
real delicious food…not junk or the 4 foods
Isabel will show you to avoid.

Just arrived in Vegas last night for 5 days where I’ll be hanging around Bedros Keuilian and John Romaniello. We’re teaching
personal trainers how to blow up their businesses…

…and by that, I mean get more clients and make more sales, of course.

If this sounds cool to you, then I have good news. While you can’t make this weekend, you still have a chance to join Bedros,
myself, Joel Marion, and many others at the Fitness Business Summit on March 9-11 in Costa Mesa, California.

This is the weekend of the 2012 Fitness Business Summit, where trends will be set and trainers will be given the secrets they need to dramatically increase the number of clients they serve. I will be there and hope to see you there, too.

Reserve your spot here.

It should be even more fun than this weekend in Vegas because of all the surprises Bedros has up his sleeve. He’s got a party, car giveaway, Personal Trainer of the Year award, and much more lined up.

BUT…

The seminar registration INCREASES today. Don’t miss out on your early bird discount and bonuses.

At FBS 2012, you’ll discover…

- How to slash your working hours by over 33%
- How to get more clients every time you do a consult
- How to work less and make more

It’s that simple.

Here are all of the trainers you’ll get to meet that weekend:

- Certified TT Trainer, Mike Whitfield (author, WorkoutFinishers.com)
- Joel Marion, my co-author for 24-7 Fat Loss
- Shawna Kaminski, author of the Pull-up and Push-up Programs
- Cara Eckerman, Fit Body Bootcamp Superstar
- The so famous he’s infamous, John “Roman” Romaniello
- Rick Kaselj, the Canadian Crusader for Injury Rehab
- lil’ ol’ me, and many, many more (I might even be able to convince Alwyn Cosgrove to stop by)

There’s also a women’s only business building session, plus tons of great speakers on bootcamps, one-on-one personal training, and much more.

Get your spot and early bird bonuses – today only

See you there,

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS – Fitness is one of the few industries that continues to grow during a recession.

And you’ll find out how to grow your fitness business during even the toughest times when you join me and
Bedros and his crew at Fitness Business Summit 2012.

Reserve your spot here.

These will be the 3 most important days in 2012 for the fitness industry.

It all started with a runny nose…a little sniffle, to be honest.

But it was one that wouldn’t go away, and one I had no reason to have, considering it started in July. Months went by and I was getting sick and tired of people asking me if I had a cold…

thinking that might be the cause.

But then I had a coaching call with nutrition expert, Isabel De Los Rios on Thursday, and she told me I was doing it all wrong.

The diet, that is.

Instead of eliminating one thing at a time, I should eliminate almost everything for two weeks and then slowly add in food that contained dairy for a few days. And then do the same with gluten, etc.

Ugh, embarrassing.

That makes so much more sense and that’s why Isabel is my nutrition coach and one of my three most-trusted sources for nutrition secrets.

She’s given nutrition advice to guys like Bill Phillips (former owner of the world’s biggest sport supplement company), Tim Ferris (NY Times best-selling author), Joel Marion, Mike Geary, and many more of the biggest names in fitness.

As Joel Marion says, “When Isabel speaks, I listen…and so should you.”

Here’s her most important info, all bundled up into a free video presentation for you.

Don’t make the same mistake I did and try to figure out this stuff on your own. Go to the experts. Go to Isabel.

Learn from Isabel here

Take a few minutes to watch Isabel’s free presentation she created for you, where she’ll expose four of the foods you should NEVER
eat if you want to lose belly fat fast.

Controversial?

Yes.

Proven to help you lose fat?

Absolutely.

4 Foods NEVER to eat (free presentation)

This video is just in time to help cure your belly fat problem from the foods you had over the Christmas break.

I listen to what Isabel says (and I watch what SHE eats),

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer