The Fun Fit Blog

Power Bedtime Shake

It was a busy day for me. But despite everything, I made it to the gym at 8 PM and left at 10 PM. When I got home I was tired. I hadn't had anything to eat for over 4 hours. Lifting weights and running on the treadmill made me very hungry. My typical bedtime shake (a mixture of milk, casein whey and soy protein) just wouldn't be up to the job tonight.

I looked at what I had in the house and came up with just what I needed. Here's my recipe for a Power Bedtime Shake:

• Vita-Mix blender
• 1 Scoop casein whey powder (chocolate flavor)
• Half to 1 scoop of soy protein powder (chocolate flavor)
• Some ice (4 to 6 cubes)
• Some milk (300 to 450 mL)
• 1 Peeled orange with seeds
• 1 Peeled banana

Place all the ingredients into the Vita-Mix blender and then turn on the blender for about 10 seconds. You can now enjoy this Power Bedtime Shake.

My recipe makes a few glasses. But if it's late, you got home from a long workout, and you haven't eaten in hours, this shake will hit the spot. Feel free to reduce the ingredients if you're want something that fits into a smaller volume.

A Vita-Mix blender is a great tool in the quest to be fit. It blends like no other machine. With a good blender, some protein powder, and a few fresh ingredients, you can make a great shake at a moments notice and drink to your health.

Have Fun, Be Fit!
"Functional Marc" 

When Good Cardio Machines Go Bad

We're all familiar with with those metal sensors on the handles of the cardio machines at the gym. Those handles with the metal sensors are great way to see what your heart rate is while you are performing your cardio workout.

But sometimes good cardio machines go bad. After some use, those metal sensors tend to give phantom heart rate readings. You can have your hands completely off the handles and yet the machine still gives you a heart rate reading. This can be annoying and even interefere with your workout.

For example, the Star Trac treadmill will display a constant warning that it's not safe to run fast while holding the handles. And while the Star Trac treadmill is displaying the warning, you're unable to read the stats on how you are doing.

I've found that often wiping off the handles with your towel can fix this problem. It seems like a film or residue is on the handles, producing these phantom readings. But if the towel trick doesn't work, let the gym staff know there is a problem. They can't have the machine repaired if they don't know the problem exists.

Have Fun, Be Fit!

"Functional Marc"

Think Twice About That Red Bull

Researchers at the Cardiovascular Research Center at the Royal Adelaide Hospital announced results of a new study with the energy drink, Red Bull. And the results aren't so good for Red Bull.

Thirty young, healthy subjects were given Red Bull. They found that after 1 hour of drinking Red Bull that  subjects "develop symptoms normally associated with cardiovascular disease".

I haven't been able to get my hands on the published report, just the news reports. It was only 30 subjects, which is a small number for a study. Still, I have to wonder.....if Red Bull affects the cardiovascular system in healthy subjects after just 1 hour, what could it do in people with heart disease, high blood pressure, or high cholesterol?

Also, most people may not know that Red Bull is banned in Norway, Uruguay, and Denmark. If I can get find the published report on this study, I'll post a more in depth analysis of what this study means. And if you know where I can find the published report, please send me a comment with the link. But at the moment, you might want to think twice about drinking Red Bull.

Have Fun, Be Fit!
"Functional Marc"

How to Mix Up Your Exercise Routines

Don't fall into the trap of fitness boredom. Mix up your routines to keep things interesting. Here are some exercise suggestions to get the most variety.

Most strength training exercises can be done using all of the following:

• dumbbells
• barbells
• weight plates
• kettlebells
• cable machine

That's 5 different ways to do the same exercise and each way will feel different to your muscles.

But let's add even more variety by doing the same strength training exercise with some core training. You can perform many exercises:

• standing on only one foot (beginer level)
• sitting or lying on a fitness ball (beginner to intermediate level)
• standing on an right-side up BOSU (intermediate level)
• standing on a upside-down BOSU (advanced level)
• standing on a wobble board (advanced level)

To get more variety for your cardio exercises you can:

• use the gym's stair stepper
• use the gym's treadmill
• use the gym's elliptical machine
• use the gym's bike
• change the resistance and when possible, the incline of the gym machine you're using
• run outdoors
• walk outdoor
• take the stairs at work
• jump rope
• bike
• swim
• and my favorite, run up and down bleachers

Variety will fuel your motivation to work out. Get creative with your workouts and you'll obtain great results.

Have Fun, Be Fit!
"Functional Marc"

Do You Know Where Your Seat is At the Gym?

Most people know that the 3 main positions for benches are flat, incline, and decline. But one essential adjustment that often gets neglected is the seat position of the bench. Most benches offer a seat adjustment. Typically, this seat adjustment comes in 3 settings, a lower setting, a middle setting, and a higher setting. For example, an incline press may require you to raise the position of the seat on the bench.

The next time you workout on a bench, pay special attention to the position of the seat. A slight adjustment might make all the difference in your work out. And for more info on benches, read my previous post on bench basics.

Have Fun, Be Fit!

"Functional Marc"