Aftershok Core Performance Inc.

Core exercises
The muscles in your abdomen, lower back and pelvis — known as your core muscles — help protect your back and connect upper and lower body movements. Core strength is a key element of a well-rounded fitness training program.

Core exercises help train your muscles to brace the spine and enable you to use your upper and lower body muscles more effectively. So what counts as a core exercise? Any exercise that uses the trunk of your body without support, including abdominal crunches. You can also try various core exercises with a fitness ball.

WHAT TO ADD MORE VARIETY TO YOUR WORKOUTS? ALTER YOUR PUSH UP STYLE EACH WEEK!

Narrow: hands places closer than shoulder-width apart

Wide: hands places wider than shoulder width apart

Diamond: hands underneath your sternum thumbs and index fingers touching

Staggered: one hand forward, one hand back: complete the same amount of reps with each arm forward

Decline: feet positioned on a bench , hands flat on the floor

Incline: hands on a bench , feet touching the floor

1. Plan your meals
2. Carry your food with you.
3. Put your training session on the calendar and keep it.
4. Measure your water for the day and take it with you.
5. Never skip breakfast!

The lunge is a great exercise to strengthen all the muscles of your hips, glutes and thighs. Performing reverse lunges and walking lunges not only allows you to build strength and coordination, but each variation challenges the muscles worked to a different degree. A reverse lunge emphasizes your quadriceps while a static lunge places the intensity on your hamstrings. Performing lunges in different directions ( like with a side lunge) and with more motion ( as you would with a walking lunge). will help you on a playing field, in the gym and throughout your everyday life. Finally these exercises challenge the coordination of your core and hip muscles to a greater degree than a simple standard lunge.

Issue 6 Vol 4 Oxygen mag.

Active and dynamic warm-ups and movement preparation routines are replacing the old and the mentally and physicaly more passive warming up practices. the general idea of (just ) elevating the body temperature by slow jogging followed by a few static stretches is being revolutionized by a more focused and involved movement preparation.

Hey Rod!

We did it. 115 kms in just under 9.5 hrs. 2.5 hrs of that was breaks (1 hour was a forced break due to rain in woodstock). We averages just about 17 kms/hr which is a decent pace as well! I tried following your preparing for the event advice as close as I could although I played 2 hours of hockey the night before we did our 115 kms. Both my friend and I felt pretty good after the rollerblade. My friend found it a lot tougher than I did but we both helped each other out and we finished! Already planning on doing another one!

I’d just like to thank you once again for the advice. Greatly appreciated

Jeremy Simpson

Nutrition is almost more important that the actual training or practicing for the big race or tournament. It involves careful calculation and planning at least 7 day prior to the big day. Carbohydrates are the fuel for your body.  The big race or tournament burns a lot of carbs. The exact number of carbohydrates you burn per mile depends upon your fitness level, experience level, pace and running economy. For example most marathon runners average around 110 calories per mile with about 75% of those calories coming from carbohydrates. A typical runner can store approximately 1800 calories worth of carbohydrate in their muscles, liver and blood. That amount of carbohydrate will be depleted in about 22 to 23 miles which explains why most marathon runners “hit the wall” at that point in the race.  Here is an example of a “Final Taper Week” which explains exercise duration and Carb intake leading up to the big race or tournament.

• Day 1 – Exercise Duration – 60 minutes, Carb intake – 60%
• Day 2 – Exercise Duration – 40 minutes, Carb intake – 50%
• Day 3 – Exercise Duration – 30 minutes, Carb intake – 40%
• Day 4 – Exercise Duration – 20 minutes, Carb intake – 70%
• Day 5 – Exercise Duration – Rest, Carb intake – 70%
• Day 6 – Exercise Duration – Rest, Carb intake – 70%
• Day 7 – Race Day / tournament

The Big Day

Your big day  eating plan has two phases. Pre-race /game eating and fueling during your race/ tournament. Get up early on race/tournament morning and eat a light meal of low GI foods. Do not fast. You will need to “top off your tank” and replenish liver glycogen stores before your race/tournament. The addition of some fats along with some low GI foods will also help keep your blood glucose stable. An example would be two pieces of whole grain toast with butter and a banana. Avoid high GI foods on race morning because it can cause your blood glucose to fall and you will end up using a very high percentage of liver glucose for energy early in the race. If that happens you will pay the price and have not energy during the middle of the day.

During your race/tournament  it is time to eat high GI foods. The high GI foods quickly release energy and give you a fast energy boost. Good high GI foods that are convenient foods on the run are energy bars, energy gels and sports drinks.

The balance of nutrition and training is the winning combination.

Blog dedicated to Jeremy Simpson who is roller blading from Dorchester to Hamilton this Sunday. He is raising money for the Juraavinski Cancer Hospital in Hamilton. ( 114 km trek)

Good Luck Jeremy !

Working the entire lower body in a single session can be time consuming and physically exhausting. Depending on the type of exercise you choose and the order in which you do them, you may pre-fatigue certain muscles during each workout and fail to challenge them optimally. Remember to modify your routine so that your muscles will continue to make gains while preventing psychological burnout. This is what makes the aftershok bootcamp unique because every session is a full body functional training experience. We don’t believe in isolating one particular body part. Full body workout fueled by the your core. We believe when you perform in your daily routine that you don’t use one body part. Your full body is in motion. Your body will thank you.

These carbohydrates will fuel your body with energy throughout the entire workout. If you eat a high GI carb before a workout, you will have a lot a energy at the start but quickly start to crash.
Carbohydrates are the main source energy in a workout. I would recommend brown rice, stone ground whole wheat bread or pumpernickel bread, whole wheat bagel or whole wheat pasta or oatmeal.

A quick and easy pre-workout meal could be a bowl of oatmeal with two tablespoons of honey and a banana and strawberries added for extra flavor and energy.

Priming The Body For Peak Performance:

Eating before a workout is the best way to improve energy levels. Having a large meal before a workout will fill the body’s important energy stores, allowing you to move maximum poundage and finish your muscle building workout in strong fashion!

Working Out Hungry
Is Not A Good Idea!