First in the Maritimes! Blended Athletics brings the HYROX fitness revolution to Halifax, Dartmouth, and Nova Scotia.
HYROX is here! Dive into a mix of endurance running and functional workouts, open to all fitness levels.
Raise the Bar! Join us as we elevate the fitness game in Nova Scotia with top-tier HYROX-certified coaching.
Toronto Awaits! Gear up for the HYROX race on October 5, 2024 – let’s show them what Nova Scotians are made of!
Be Part of the Movement! This is your invite to join a community pushing the limits of fitness with HYROX at Blended Athletics.
We’re thrilled to announce an exciting development for the fitness community in Halifax, Dartmouth, and the wider Nova Scotia area. Blended Athletics has proudly become the first official HYROX affiliate in the Maritimes, bringing HYROX-certified coaching right to your doorstep. This marks a significant opportunity for fitness enthusiasts to dive into the rapidly growing world of fitness racing, offering a new, dynamic challenge to our community.
HYROX: Revolutionizing Fitness Competition
HYROX is setting a new standard in fitness competitions, merging endurance running with dynamic functional workouts. This innovative format is accessible to everyone, from seasoned athletes to those just starting on their fitness journey, ensuring that everyone can take on this challenge.
Our partnership with HYROX goes beyond collaboration; it’s a commitment to raising the bar for fitness in our community. Blended Athletics is now your premier destination for HYROX training in Nova Scotia, equipped with HYROX-certified programs and coaching.
With the upcoming HYROX race in Toronto on October 5, 2024, there’s never been a better time to gear up and show what Nova Scotians can do on a national stage. Our certified coaches are dedicated to preparing you for any HYROX race, offering specialized training to help you reach your peak performance.
Why Choose HYROX? And Why Now?
Since our inception, Blended Athletics has been at the forefront of functional fitness in Nova Scotia. Our ethos has always been about promoting health through the most effective training modalities available, whether it was pioneering CrossFit in the region or our multifaceted approach to fitness.
HYROX is the natural addition in our evolution, offering a balanced, inclusive challenge that complements our existing programs. It’s a global movement that celebrates fitness, community, and personal achievement, aligning perfectly with our mission at Blended Athletics.
Introducing HYROX to Blended Athletics
Our journey into HYROX begins with transforming our Sunday DETOX classes into HYROX-specific sessions. This shift is part of our broader integration of HYROX into our offerings, supported by our coaching team’s completion of the HYROX certification course.
We’re not just stopping at weekly classes; we’re also introducing personalized training programs for those targeting HYROX races. Whether you’re new to the challenge or a seasoned competitor, we have the resources to tailor your training perfectly.
Launching the Atlantic HYROX Series
To celebrate this new chapter, we’re excited to launch the Atlantic HYROX Series—a chance for both members and non-members to win FREE entry to an upcoming HYROX race with travel credits.
Join Us and Be Part of the HYROX Movement in Nova Scotia
This initiative is more than just training or racing; it’s an invitation to be part of a community that’s pushing the boundaries of what’s possible in fitness. We’re ready to make our mark in the HYROX world, and we want you to be a part of this journey.
Let’s bring the strength, determination, and spirit of Nova Scotia to the HYROX stage together.
Life is a journey paved with both comfort and challenges.
Just as a muscle grows stronger when subjected to resistance, our ability to navigate life’s trials and tribulations is bolstered through exposure to various stressors. This principle of building resilience forms the cornerstone of our approach at Blended Athletics. I want to dive into the concept of exposure, explain how it translates to both mental and physical resilience, and explore why prioritizing health and fitness can transform individuals into stronger, more resilient beings.
Imagine resilience as a muscle that grows stronger with each challenge it faces. The concept of exposure encapsulates this idea: the more diverse stressors you encounter and successfully manage, the more resilient you become. This concept resonates deeply with the philosophy of Blended Athletics, where we believe in embracing the unfamiliar, pushing our limits, and testing ourselves against the complex.
Physical fitness and mental resilience are inextricably linked. Just as exposing ourselves to various stressors hones our mental toughness, engaging in physical activities that challenge our bodies fosters physical resilience. Every time we step into the gym, tackle a new workout, or push ourselves past our comfort zones, we’re exposing our bodies to stressors that promote growth and adaptation. This exposure not only transforms us physically but also mentally, teaching us to embrace discomfort and cultivate the tenacity to overcome obstacles.
At Blended Athletics, we’re more than just a gym; we’re a community committed to nurturing resilience in all aspects of life. By prioritizing your health and fitness with us, you’re embarking on a journey that mirrors life’s challenges. Our diverse range of workouts, from strength training to high-intensity intervals, exposes you to various stressors, helping you develop both physical and mental resilience. Here are the four key aspects that will shape your path to becoming not only physically strong but also mentally tough:
1. Embrace the Unfamiliar: Just as life throws curveballs, our workouts introduce you to new movements and exercises. This exposure keeps you adaptable and ready for any challenge.
2. Push Your Limits: Our trainers encourage you to test your boundaries, pushing through mental barriers. This practice cultivates mental toughness, a crucial component of resilience.
3. Conquer the Complex: Complex workouts engage multiple muscle groups and challenge your coordination. Overcoming these challenges develops your ability to navigate complexity in life.
4. Overcome Setbacks: In fitness, setbacks are inevitable. Learning to bounce back from a missed lift or a tough workout mirrors your ability to rebound from life’s setbacks.
My point is that exposure is the cornerstone of resilience, both mentally and physically. We understand the power of exposure, and we incorporate it into every aspect of our fitness journey. By embracing the unfamiliar, pushing our limits, and conquering the complex, we’re not just building stronger bodies – we’re forging stronger, more resilient individuals capable of withstanding life’s challenges. Prioritizing your health and fitness with us isn’t just about getting in shape; it’s about equipping yourself with the tools to thrive in a world that demands resilience.
So, are you ready to build resilience and transform your life through fitness? Join us at Blended Athletics and embark on a journey that will not only shape your physique but also empower you to conquer any challenge life throws your way.
The Hidden Health Crisis: Are We Ignoring the Real Problem?
We all know that Nova Scotia’s healthcare system is strained. Waiting times are lengthy, and both the ICU and ER departments are overwhelmed. Government officials and healthcare professionals point to a lack of beds and staff as the core problem. But what if we’re all looking in the wrong direction? What if the real issue is something much more profound, pervasive, and, most alarmingly, preventable?
Obesity: The Invisible Epidemic
Statistics Canada’s data shows alarming obesity rates in our region, with Nova Scotia standing out. But why should we care about obesity when dealing with ICU and ER crises? The answer is simple: Many of the health issues that land people in emergency rooms are preventable conditions directly linked to obesity. From heart diseases to diabetes, the root cause often boils down to our lifestyle choices.
As the owner of Blended Athletics and a health and wellness professional for over a decade, I’ve seen firsthand the devastating effects of neglecting personal health. And I believe we’re missing the mark by focusing solely on the symptoms rather than addressing the cause.
A Simple Solution, A Complex Problem
The fix seems simple enough: exercise more, eat right, and take care of your body. We need people to engage in consistent training, balance their diet, and above all, recognize the importance of health before it’s too late. But herein lies the problem.
The younger generation, those in their 20s and 30s, are often blissfully unaware of the looming health crisis they may be facing. They haven’t yet felt the effects of unhealthy living. They haven’t seen their bodies change, become overweight, or suffer from chronic pain and illness. And once they do, it’s often too late.
What scares me even more is that since the onset of Covid-19, we’ve seen a disturbing trend. More and more teenagers are becoming overweight, their childhood years spent in isolation, away from sports and outdoor activities. Social habits have shifted to video games, internet chats, and social media—virtual connections that neglect physical well-being.
So maybe you are reading this rant and thinking how simple this is. But let’s take a moment to reverse engineer the problems that face us as a province. If we simply move more and eat better, we will probably sleep better and reduce obesity rates. If we reduce obesity, then we will decrease the volume of people visiting ICU and ER for obesity-related illnesses. If we minimize the number of people visiting the ICU and ER, our doctors and nurses will have enough beds for those who genuinely need help, and also the time to provide them with the proper care.
This approach can ripple through our entire system. It means that our government may not have to worry about spending more money on healthcare, and may even reduce it. Considering that about 40% of our annual budget is spent on healthcare, imagine the possibilities if we could allocate more funds to other essential areas like education. With more investment in education, we might reduce the amount of money needed for social services. The interconnections are profound and far-reaching.
But there’s another critical aspect to consider: the costs associated with an aging population. As our demographics shift, we’ll see an increased demand for support, especially from those who have lived an unhealthy lifestyle. The link between obesity and an aging population’s ability to stay mobile is undeniable. Limited mobility leads to more reliance on nursing homes and assisted care. Imagine if we could reduce the need for this support by keeping our aging population more active and healthier. The impact would be two-fold: we would alleviate some of the strain on our nursing homes, which will already be at the limit, and ensure a better quality of life for our seniors. Those who are obese will require more support as they age, making the initiative to reduce obesity rates not just a current concern but a future imperative as well.
It’s time to challenge our perceptions and recognize the real problem at hand. Our healthcare crisis isn’t just about a lack of resources; it’s about a failure to take control of our health, to recognize the importance of prevention, and to invest in ourselves.
Our government can build more hospitals, hire more staff, but that won’t solve the underlying issue. It’s up to us to take responsibility for our health, to recognize the dangers of neglecting our bodies, and to make a change before it’s too late.
**Editor’s Note: Updated to Address Reader Feedback**
Since the publication of this article, I’ve received a wide range of feedback. Some of you have agreed with the points raised, while others have offered critical perspectives that were missing from the original article. This has highlighted the need for more nuanced conversations around obesity and healthcare, subjects that affect many but are often oversimplified or stigmatized.
1. Complexity of Obesity: I recognize that obesity is a multi-faceted issue influenced by environment, systemic inequality, genetics and more. I apologize for not adequately addressing these complexities in the original article.
2. Role of Individual and Systemic Factors: While my intention was not to solely blame individuals for the state of healthcare, I understand that the original tone may have overshadowed systemic issues that also demand attention. Solutions must be multi-faceted and not solely the individual’s responsibility.
3. Lack of Citations: While the original article was penned as a perspective piece, I now understand the importance of substantiating claims with credible data. So here are a few that tie into the conversation.
– The Health Indicators’ report sheds light on the evolving obesity rates in Canada, utilizing Body Mass Index (BMI) as a key metric. Although I have reservations about the comprehensiveness of BMI as a lone indicator of health, the shift in data trends is noteworthy and adds gravitas to the issue at hand. It’s important to note that gathering obesity data is a complex endeavor; even self-reported data has its challenges and requires correction equations to approximate actual conditions. This complexity illustrates the multi-faceted nature of the issue and the need for comprehensive solutions.
– The World Obesity Federation dated October 11, 2017, which forecasts some concerning trends. According to this report, one-third of Canadian adults will be obese by 2025, with the associated health costs estimated at $33.7 billion annually for Canada alone. The report emphasizes the importance of investing in obesity prevention and treatment as a way to mitigate these costs.
– In addition to the recent discussions and studies, it’s worth noting that the economic impact of obesity has been a long-standing concern. A 2010 paper by Ross A. Hammond and Ruth Levine highlights the economic toll of obesity in four categories: direct medical costs, productivity costs, transportation costs, and human capital costs. While the data may be over a decade old, its significance has not lessened—in fact, given current trends, the economic burden of obesity has likely worsened. The paper emphasizes the need for policy focus on the obesity epidemic, a point that remains crucial today [Hammond and Levine, 2010].
– Dr. Peter Attia. A physician specializing in longevity and obesity-related issues, provides an in-depth understanding of the complexities involved. For those interested in a deeper dive into this topic, Dr. Attia’s podcast episode “Obesity, Diabetes, Cancer and You” is highly recommended.
In this episode, Dr. Attia dissects the multifaceted nature of obesity, discussing everything from metabolic health to systemic factors. He often questions the utility of BMI as a singular measure of health and emphasizes the importance of looking at obesity through a comprehensive lens.
Moreover, Dr. Attia’s book “Outlive” offers a detailed guide on improving longevity by optimizing different aspects of health, including tackling obesity from a nuanced standpoint. This book provides actionable insights and complements the more statistical perspective offered by the Health Indicators.
4. The Value of Discussion: Despite its shortcomings, the original article has successfully initiated important conversations, both publicly and privately. This dialogue—although uncomfortable—is essential for communal growth and change, which aligns with the core mission of Blended Athletics.
Age Gracefully with Creatine: The Science Behind an Age-Defying Supplement
Aging is an inevitable part of life, and as the years go by, maintaining our health becomes more critical than ever. While we may not have access to the mythical fountain of youth, there is a natural supplement that holds immense promise in supporting our overall well-being as we age – Creatine. Often associated with athletes and bodybuilders, creatine has garnered attention for its impressive health benefits, particularly for middle-aged and older individuals. In this blog, we’ll explore the age-defying benefits of creatine and how it can promote vitality, muscle mass, and bone health as we embrace the golden years.
As a testament to its effectiveness, creatine is one of the two supplements I have my own mom taking in her 70s. The positive impact it has had on her energy levels, muscle strength, and overall well-being reinforces its value as a key supplement for aging adults. So, let’s delve into the science-backed reasons why creatine should be a part of every health-conscious individual’s daily regimen, especially as we age gracefully.
One of the most significant challenges as we age is the gradual loss of muscle mass, known as sarcopenia. Sarcopenia can lead to reduced strength, mobility, and increased risk of falls and fractures. However, creatine has been found to support muscle protein synthesis, helping to preserve and even increase muscle mass in older adults. By incorporating creatine into a well-rounded exercise routine, individuals can enhance muscle function and maintain their independence.
Just as muscle mass declines with age, so does bone density. Osteoporosis, a condition characterized by weakened bones, poses a significant threat to older adults. The good news is that research suggests creatine may positively impact bone health by promoting bone mineral density. Strengthening bones through creatine supplementation can help reduce the risk of fractures and support overall bone health.
Engaging in regular physical activity is vital for maintaining a healthy body as we age. For older adults who participate in resistance training or other forms of exercise, creatine can act as a performance-enhancing supplement. By replenishing ATP levels and supporting the energy demands of exercise, creatine can improve workout capacity and encourage older individuals to stay active and reap the benefits of physical activity.
As we age, cognitive health becomes a paramount concern. Emerging research suggests that creatine may have cognitive benefits, including improved memory and cognitive function. These findings provide exciting possibilities for older adults looking to maintain mental sharpness and cognitive agility.
Fatigue is a common complaint among middle-aged and older individuals, often leading to a decline in overall quality of life. Creatine’s energy-enhancing properties can help combat age-related fatigue, providing individuals with renewed vitality and zest for life.
My point…Creatine isn’t just for athletes; it holds tremendous potential as a natural age-defying supplement for middle-aged and older individuals. From preserving muscle mass and increasing bone density to enhancing exercise performance and cognitive function, creatine can play a pivotal role in supporting overall health and well-being as we age gracefully. By incorporating creatine into a balanced lifestyle, we can unlock the fountain of youth and enjoy the golden years with vitality and vigor. So, embrace the power of creatine and embark on a journey of age-defying health and wellness!
Disclaimer: I am not a doctor so before starting any new supplement regimen, it’s essential to consult with a healthcare professional to ensure it aligns with individual health needs and goals. At Blended Athletics we always consult with Dr. Kokes who after reading this had this to say…
Dr. Kokes ND “Two Cents”:
I second all of this. I shelved creatine a while ago and would recommend it for strictly its muscle-up benefits. There are so many more papers coming out about the overall benefits of creatine from bone to brain support. One avenue I have recently been looking at is how supportive creatine could be for women in every big transition.
During puberty, some of the major body transitions for females is the Q angle building muscle to support these physical changes could be enhanced with creatine. Throughout pregnancy, there is a huge opportunity for the momma’s brain health and the baby’s development. Those sleepless nights could be supported with a functional dose of creatine.
The last major transition would be peri/menopause where we want to protect as much skeletal muscle mass, prevent bone loss, and protect our brains, especially with post menopausal women’s twofold risk of Alzheimer’s disease. We are often hyper-concerned about the bulk or bloat that could come along with this supplement… don’t even worry yourself about the bulk… this takes a lot of time, a lot of calories, a lot of protein, and a massive dedication to resistance training. As for the bloat, talking to the right practitioner will get you ideal dosing and ways to avoid any potential issues with taking it.
Whether you’re a busy professional, a dedicated parent, or a fitness enthusiast, understanding the nuts and bolts of your body’s inner workings, such as the role of salts and electrolytes, can power up your health and performance.
So, let’s dive in: What are salts and electrolytes, and why do they matter? In a nutshell, electrolytes are charged minerals that perform various essential functions in our body. Picture them as your body’s ‘task force,’ managing everything from sending signals from your brain to your muscles, to maintaining the balance of fluids in your cells.
These super-minerals include sodium, potassium, calcium, and magnesium, and they’re integral in maintaining fluid balance, nerve signaling, muscle contractions, and our body’s pH levels. Whether it’s keeping us well-hydrated or ensuring our muscles function efficiently during workouts, electrolytes are the unsung heroes of our daily lives.
Hydration isn’t as straightforward as it might seem. We’ve all heard the ‘8×8’ rule – the advice to drink eight 8-ounce glasses of water a day. However, hydration isn’t a one-size-fits-all concept. Our hydration needs depend on many factors, including our size, diet, climate, and physical activity levels. Remember to listen to your body – quench your thirst when needed, and increase your water intake during workouts and in hot weather.
Adding to the complexity of hydration is the role of glucose. While you might perceive glucose merely as ‘sugar,’ it plays a crucial part in hydration during intense or prolonged activities. Glucose can enhance your body’s absorption of electrolytes. But caution is needed. While glucose can be helpful, it’s not essential for short, less intense activities. Overconsumption of glucose-rich drinks such as gatorade can lead to unwanted weight gain and other health complications.
One telltale sign of an electrolyte imbalance is muscle cramping during or after a workout. If this sounds familiar, it could be your body hinting at an electrolyte deficiency. Other signs to watch out for are excessive thirst, weakness, or even irregular heartbeat. If you experience these, it’s wise to consult with a healthcare professional about your electrolyte balance.
Maintaining the right balance can be as simple as incorporating electrolyte-rich foods into your daily diet – bananas for potassium, dairy for calcium, or avocados for magnesium.
When it comes to replenishing electrolytes, timing and method can often be a topic of debate. Some might suggest taking electrolytes before workouts to prepare the body, others might insist on the immediate post-workout period for recovery. However, let me share with you a different perspective – one that emphasizes not the “when”, but the “consistency”.
In my personal experience, maintaining a regular routine of electrolyte consumption has proven to be most beneficial. At Blended Athletics, we recommend Biosteel, a balanced electrolyte replenisher free from unnecessary sugars. My personal strategy isn’t timed around workouts, but rather a part of my daily routine. I mix 5g of creatine and 1 scoop of Biosteel into my second liter of water each day. This consistency works well for me, and the habit is a seamless part of my day, independent of my training schedule.
Such a routine ensures a steady supply of these essential minerals throughout the day, contributing to overall health and well-being. Moreover, it also eliminates the stress of “timing” your electrolyte intake, making it an easy habit to maintain.
Of course, everyone is different. Depending on your individual lifestyle, training intensity, and personal preferences, your approach to electrolyte intake might differ. And that’s perfectly okay! The most important thing is to understand your body, its needs, and find a balance that suits you best.
Remember, your health and performance journey is unique to you. It’s not about adhering rigidly to rules or trends, but understanding your body and meeting its individual needs. Adopt the habits that are easy for you to maintain and are sustainable in the long run. Consistency, after all, is key.
As part of our commitment to provide you with comprehensive information and expert opinions, we’ve invited Dr. Kokes from ProActive to share her professional insights on the importance of electrolyte balance, and how it can impact our daily lives and physical performance.
Dr. Kokes’ take:
“I think what is summarized here covers a lot of it. What I tend to see clinically is that we will make a large nutrition shift toward the reduction of carbohydrates or make all meals from scratch, and this can drastically impact our electrolyte profile. I also tend to see overconsumption of water that can leave us peeing out a lot of electrolytes. In all of these cases, supplementation would be really helpful.
Another consideration would be sweat rates. Some of us sweat, some of us SWEAT, and some of us have really salty sweat (this can also change cyclically for women). If you look at your training clothes and see white lines, or if you wipe your brow and your hat after a round of golf needs to be chucked in the washer, then you likely sweat salty sweat and it is almost imperative that you get those electrolytes in.
I don’t make mass recommendations based on female or male cycles, but there COULD be a time when you are sweating more or sweating saltier sweat. This is individualized, so check in and start to look at if this is the case for you. Recommendations would simply be consuming electrolytes at this time.
All electrolytes are not necessarily created equal. LMNT has a very high amount of sodium in it and might not be the best option if you are not sweating a lot or already get a lot of sodium in your diet. Biosteel is a mid-range and nice blend of electrolytes, but the powder versus the carton gives different amounts. I would like to give some blanket recommendations, but I would have to know more about your situation. Like anything, you can overdo it with electrolytes, so make sure to check with a professional and check in on how you feel consistently.”
With the knowledge provided here and the professional insights from Dr. Kokes, we hope you feel empowered to make informed decisions regarding your hydration and electrolyte balance. Here’s to your health, performance, and the journey to achieving your personal best!
Changing the Narrative: Your Role in Dismantling the Unhealthy Habits of Mainstream Media
As we scroll through our social media feeds, flip through TV channels, or drive past billboards, there’s an unmistakable pattern we cannot ignore. Fast food chains flaunting their latest, greasiest offerings, celebratory scenes in TV shows and movies awash with alcohol and junk food, workout montages that give the illusion of instant results – all of these images have one thing in common: they promote a lifestyle that is far from healthy. And yet, this is what mainstream media continuously feeds us as the norm, as success, as happiness. It’s time to question these norms, to flip the script, and to choose health over hype.
It’s no secret that advertisers employ all kinds of tactics to make their products seem irresistible. And unfortunately, in our fast-paced world, convenience often trumps nutrition. Quick burgers and fries have replaced wholesome, home-cooked meals. Yet, does anyone advertise the genuine benefits of vegetables or lean proteins? They may not be deemed ‘sexy,’ but the long-term effects of choosing these foods over junk are irrefutable.
Movies and TV shows aren’t off the hook either. How often have we seen characters guzzling beer, chowing down on pizza, and then waking up the next morning looking fresh and fit? These representations distort reality and create a culture that equates indulgence with success and celebration. We need to start seeing more scenes of characters making healthier choices, hydrating with water instead of drowning in alcohol, and celebrating with nutrient-rich foods.
And let’s talk about those unrealistic gym scenes. An hour-long montage and the character emerges transformed. In reality, consistent, hard-earned effort is what yields results, not a one-off, glamorized gym session.
It’s high time we rewrite the narrative and push back against these misleading images and messages. It’s high time we promoted the truth about health and fitness, not the glossed-up versions we see on screens.
At Blended, we firmly believe in challenging the status quo and promoting a lifestyle that truly respects and nurtures our bodies. Our mission goes beyond merely instructing workouts; we are advocates for sustainable health practices that last a lifetime, not just a season. We’re dedicated to cultivating a culture that celebrates authentic, long-term health and wellness rather than resorting to quick fixes, unhealthy habits, or temporary transformations.
A significant part of our commitment to this culture lies in our decision not to use before-and-after photos. While it’s undeniable that these images can be powerful motivators and are successful in recruiting new members, they often propagate a problematic message. They can suggest that fitness is a destination, an ‘after’ to be reached, rather than an ongoing, lifelong journey of self-care and self-improvement. They often sideline the importance of maintaining an active, healthy lifestyle consistently, overshadowing it with the emphasis on visible, physical transformation.
Moreover, these photos can inadvertently create unrealistic expectations and foster unhealthy comparisons. Everyone’s fitness journey is unique, influenced by their genetics, lifestyle, and personal commitments. Not everyone will experience the same transformations at the same rate, and that’s okay. Fitness is more than just physical appearances; it’s about improved health, increased strength, better mood, enhanced endurance, and most importantly, a better quality of life.
We want to shift the narrative from quick, dramatic transformations to embracing fitness as a continuous journey of improvement. We want to encourage our members to focus on how they feel, how much stronger and healthier they are becoming with each workout, rather than fixating solely on how they look.
We aim to build an empowering environment that celebrates every small victory along the way, and values the process as much as the results. Our goal is to inspire you to make positive, sustainable changes in your life, changes that you can maintain and feel proud of, long after you’ve hit your original goal.
Our motto is not about ‘getting there’, it’s about moving, improving, and always pursuing excellence. So let’s break away from the norms, embrace a healthier narrative, and together, create a community that truly supports and uplifts each other on this journey. Your body is a testament to your journey and every step you take towards health is worth celebrating – not just the dramatic ‘before’ and ‘after’.
But we can’t do this alone. We need you to join us in this fight. Share your real-life fitness journeys, your home-cooked, nutritious meals, and your true celebrations that involve healthy choices. Let’s flood social media with the reality of health, not the illusion.
Moreover, if you’re looking to break free from the influence of unhealthy societal norms and start a genuine journey towards health and fitness, we invite you to take the first step with us. Book a free consultation at Blended Athletics, where our expert coaches can guide you towards a sustainable, healthy lifestyle based on your unique needs and goals.
We don’t promise a magical transformation, but we guarantee support, expert guidance, and a community dedicated to pursuing excellence. Book your free consultation with Blended Athletics. Remember, your health is worth more than any misleading advertisement or unrealistic movie scene.
Conquering VO2 Max: Your Secret Weapon for a Healthy Life at Blended Athletics
What if we told you that a single metric could give you a snapshot of your health, your fitness, and even predict your longevity? That’s where VO2 max leaps into the spotlight. We are passionate about empowering you to harness your potential and live your healthiest life – and VO2 max is a powerful tool in that journey. So let’s get up, close, and personal with your VO2 max, and explore how we can help you maximize it at Blended Athletics.
VO2 max, or maximal oxygen consumption, is essentially a measure of how efficiently your body can utilize oxygen during high-intensity exercise. It’s a testament to your body’s powerhouse – your heart, lungs, blood vessels, and muscles – working together in perfect harmony.
Now, you might be thinking, why should I care? Here’s why. The American Heart Association has stated that low cardiorespiratory fitness, measurable as VO2 max, is a risk factor for cardiovascular disease, certain types of cancer, and can even increase all-cause mortality rates. That’s serious business.
But here’s the silver lining – maintaining or improving your fitness levels reduces the risk of these chronic illnesses. It’s not just for the athletes among us; everyone from beginners to workout enthusiasts can benefit from knowing and working on their VO2 max levels.
At Blended Athletics, your fitness aspirations and longevity are our topmost priorities. Central to our programming is VO2 max training, carefully implemented through vigorous Zone 5 workouts. Leveraging the power of MyZone Heart Rate technology, we precisely craft these sessions to elevate your intensity into the ‘red zone’. This heart rate zone mirrors the demands of Zone 5 training, and it’s where we’ll guide you to reach and sustain your maximum oxygen consumption. By integrating this technology, we ensure a comprehensive approach that dynamically pushes your boundaries and fosters significant VO2 max improvement.
What does a good VO2 max look like? Well, for a 30-year-old male, a VO2 max of 49-56 is considered “good,” while a VO2 max above 56 is “superior.” For a 30-year-old female, a VO2 max of 45-52 is “good,” and above 52, “superior.” But remember, these are general guidelines; your VO2 max will depend on your age, gender, and current fitness level.
When it comes to VO2 max, tracking your progress is crucial, and luckily there are several ways to keep tabs on your growth.
The first, and arguably the most precise, involves being hooked up to a mask and a heart rate monitor while running on a treadmill or cycling. This mask, linked to a specific device, measures the volume of oxygen you inhale and exhale, directly calculating your VO2 max. While this method isn’t currently available at Blended Athletics, it’s a potential addition we’re eyeing for the future.
The second approach is a simpler, more accessible method that involves a calculation:
VO2Max = (Max Heart rate / Resting heart rate) x 15.3
While not as accurate as the mask method, this formula provides a reasonable estimate and is a valuable tool in tracking your fitness progress.
Lastly, the third method is right at your fingertips, courtesy of the MyZone heart rate monitor that we incorporate in our programming at Blended Athletics. This device includes a feature called the MZ-Fitness Test 2.0. This unique test calculates your VO2 max using your heart rate recovery over a two-minute period after a ten-minute fitness test. You can find the feature on your MyZone app, navigate to the main menu, tap on ‘Activities,’ and then scroll down to the very bottom. You’ll find the MZ-Fitness Test 2.0 waiting for you there. Now, you can easily access, use, and leverage this test to monitor your VO2 max progress whenever you wish.
By utilizing these methods, you can closely monitor your progress, push your limits, and make strides in improving your VO2 max. It’s all part of our commitment to help you live a healthier, longer life.
By understanding your VO2 max and working towards improving it, you’re investing in your health, fitness, and longevity. And remember, improving your VO2 max is a marathon, not a sprint. Consistency, determination, and smart, targeted training are the keys to seeing improvement.
At Blended Athletics, we’re committed to helping you live a vibrant and fulfilling life. Together, let’s conquer our fitness goals and make every breath count!
The Inspiring Transformation of Francois: A Journey of Consistent Effort and Dedication to Health and Wellness
As the owner of Blended Athletics, I have had the privilege of witnessing countless inspiring stories of transformation and personal growth. Today, I want to share the story of Francois, a member who has truly embodied the spirit of the journey to his health and wellness.
Francois’ journey, like many others, was not an easy straight line. When he first started at Blended Athletics back in 2018, he struggled with committing to the lifestyle changes necessary to see the true impact that consistent exercise and proper nutrition can have. Despite these challenges, Francois persevered and through his own determination and drive, he was able to turn things around and make a positive impact on his health and wellness. This goes to show that success is not always a smooth journey and that setbacks are a normal part of the process. However, with determination and a commitment to one’s goals, it is possible to overcome these obstacles and achieve great things.
“2022 was a turning point, where I really clamped down on mindful eating and declared war on my sugar input. I believe that we all know what’s good and bad when it comes to food but for some reason we ignore it and get stuck in this vicious circle.”. -Francois
Francois has been a true testament to the power of consistent effort and determination in the last year. He has transformed his body and his health in ways that many people can only dream of.
“From our first InBody scan in 2022, you and I sat down and made a verbal contract; where you suggested that I come to the gym 4+ times a week and increase my water intake which I followed religiously. I have gone from 230lbs to 188lbs” -Francois-
Francois has consistently hit the gym, averaging 16 to 20 workouts per month. Burning on average 17,500 calories a month through exercise alone. This level of dedication to his health is truly inspiring and serves as a testament to the transformative power of consistency.
As a gym owner, I have seen countless people come and go, many of whom struggle to maintain a consistent workout routine. Francois has conquered what I believe is the ultimate obstacle in people maintaining long term success with their health and wellness. He has a drive and determination that is unmatched, and his commitment to his health and fitness is truly admirable.
Francois’ transformation is not just limited to his physical appearance. He has seen improvements in his blood sugar levels, cholesterol, and blood pressure. These health improvements are a direct result of his consistent effort and dedication to his wellness journey.
“The team at Blended Athletics has truly helped me in my journey, 62 has never felt better!” -Francois-
In conclusion, Francois’ story serves as a reminder that success in health and fitness is not about quick fixes or overnight transformations. It is about putting in consistent effort and dedication to our health and well-being, day in and day out. We at Blended Athletics are proud to have Francois as a member, and we are excited to see where his journey takes him next.
So, to Francois, and all of our members at Blended, remember that consistency is key. Keep pushing yourself, keep putting in the effort, and watch as your health and fitness transform before your very eyes.
Want to Start your Fitness Journey with us?
Bonus Material :
Are you struggling to create a meal plan that fits your specific calorie and protein goals? Let ChatGPT help you out!
Creating the perfect meal plan that fits your specific health and fitness goals can be a difficult task. With ChatGPT, it doesn’t have to be! ChatGPT is an AI-powered assistant that makes it easier than ever to create a custom meal plan tailored to your needs. With just a few simple questions about your goals, you can generate a list of meals that meet your calorie and protein goals as well as any dietary restrictions you may have–all with the help of AI.
For over a decade I have helped thousands of people reach their fitness goals and nutrition is often the hardest part. It’s not that people don’t know what’s good and bad for them; most people know that an apple is better for them than a chocolate bar.
I realize that everyone is different, but time and decision fatigue is often the biggest objection I run into with clients. In fact, if most of my clients had a chef at home cooking their meals and weighing out food, calculating macros, most general health goals would be easily attained.
Meal services such as Hello Fresh provide convenience, but don’t always tailor meals to meet specific dietary needs and goals. Now with advanced AI technology, you can create meal plans that take into account your preferences in terms of caloric and macronutrient intake as well as any dietary restrictions so you can reach your health objectives in the fastest way possible. Plus, with the help of these AI-powered platforms, grocery shopping is made easier with recipes and ingredients lists generated in minutes!
Is it perfect? No… but in my mind for general health purposes it is the next best option to having a personal chef.
To start building your meal plan, you’ll need to give ChatGPT some information about your goals. If you don’t have this information yet, working with a coach, nutritionist or dietitian might be a good starting point.
At Blended Athletics I like to use the InBody. This tool, along with an in depth discussion of your lifestyle, training and goals I can get a ballpark idea of what your calorie needs and protein needs are. Which again for 90% of us is all we need to see the results we want.
Once you have this info let’s go through an example: it’s really straightforward. Check out this YouTube video, to watch how I create a meal plan in under 2 mins for an example.
ChatGPT will analyze your request and generate a list of meal options that fit your calorie and protein goals. You can also ask for specific types of meals such as “low-carb” or “vegan” to fit your dietary needs. On top of that, once you’ve selected a meal, ChatGPT will provide you with the recipe, cooking directions, and even include a shopping list of ingredients you’ll need. You can also ask for the nutritional information for each meal such as the number of calories, protein or other macronutrients.
Creating custom meal plans tailored to your goals has never been easier thanks to AI. So take it out for spin today and begin reaching those health and fitness objectives!
I hope you’ve enjoyed learning about the power of ChatGPT to make meal planning hassle-free. Don’t forget to show your support by subscribing, liking, and sharing this article with others! Thanks for reading!
Three of the Healthiest Meal Options from Andy Hay at East Coast Kitchen
Are you tired of eating bland, unfulfilling meals that don’t support your health goals? Look no further! Chef Andy Hay at East Coast Kitchen has created a line of meals that not only taste great, but also prioritize your health. With a focus on convenience and balance, these meals will become your new go-to’s for nourishing your body. Follow Andy on Instagram or check out his website for mouth-watering meal inspiration that will make your taste buds and body happy.
Don’t miss out on these three must-try healthy meal options from East Coast Kitchen.
Printable Links to Andy’s Recipes:
Nutritious Morning Glory Muffins
Andy’s Comments:
“I am a massive fan of meal prepping. I always say, somewhat tongue and cheek, that meal prepping makes my week 20% better.. but it’s true. Having healthy grab and go options makes it so much easier to eat better. These Morning Glory muffins are amazing. Packed with energy, flavour, and great ingredients, these will become a go to meal prep option for you. Make them on a Sunday and you will be snacking on these muffins all week!”
If you’re looking for a healthy and convenient breakfast option, these Morning Glory muffins are a must-try! They’re packed with energy and flavor, and you can customize them with your favorite seeds, nuts, and dried fruits. Plus, using whole wheat flour gives these muffins a boost of whole grains and reduces the amount of refined sugar. And, the Trudeau Silicone Muffin Pan makes baking and demolding a breeze. Don’t miss out on this delicious and nourishing handheld breakfast option!
INGREDIENTS
2 cups whole wheat flour
2 tsp baking soda
2 tsp cinnamon
½ tsp salt
3 eggs
1/2 tsp nutmeg
½ cup brown sugar
¼ cup honey
⅓ cup oil
⅓ cup orange juice
zest of 1 orange
2 cups grated carrots
1 cup grated apple
½ cup dried blueberries cranberries work great too
¼ cup pumpkin seeds + more to sprinkle on top
¼ cup sunflower seeds + more to sprinkle on top
¼ cup ground flax seed
1 tsp vanilla
INSTRUCTIONS
Preheat the oven to 425 and prepare muffin tins with liners and cooking spray.
In one large bowl mix together the flour, baking soda, cinnamon, salt, and nutmeg. Whisk together and set aside.
In a separate bowl, mix together the rest of the ingredients and mix thoroughly. Spend time here making sure the brown sugar is fully dissolved.
Now, pour the wet ingredients into the dry ingredients. Using a spatula, fold everything together. Make sure to mix thoroughly to avoid any clumps of flour.
Scoop the batter into each prepared muffin tin. This will make between 12-14 muffins depending on the size of muffin you are looking for.
Bake for 6 minutes, and then reduce the temp to 350 and bake for an additional 17-19 minutes. Remove from the oven when you can poke with a toothpick and it comes out clean.
Once baked, remove from the oven and let sit in a muffin tin for 10 minutes. Boom you are good to go! Enjoy these!
Andy’s Comments:
“Starbucks egg bites- I used to spend a ton of money at Starbucks on these egg bites. Their egg bites are one a few high protein snacks available on the go. For that reason I felt like I had to make my own. These are an amazing handheld breakfast or quick protein snack to make in advance and keep in the fridge. Heat them up and enjoy!”
When making these delicious egg bites, it’s important to use full-fat cottage cheese to add structure and prevent them from collapsing. Be careful not to blend the egg mixture at high speed, as this can cause too much air to be incorporated and cause the bites to deflate. Using a silicone mini muffin pan will make cleaning and demolding the bites easier, and using a 13-inch baking pan filled with water to create a humid environment in the oven will help ensure they bake perfectly.
Don’t be afraid to get creative and add your favorite ingredients like spinach and red pepper, bacon and cheese, or sausage and roasted garlic. With these tips in mind, you’ll be sure to nail this recipe every time!
INGREDIENTS
18 eggs
1 cup cottage cheese use full fat
1 cup shredded cheddar cheese (swiss cheese is awesome too)
1 tsp pepper
1 tsp salt
Bacon, chives, tomatoes, whatever you want to add in!
INSTRUCTIONS
Preheat the oven to 300 and place a brownie tray with water into the oven. This will create a more humid environment. Grease a muffin tin while you are at it.
Add the eggs, cottage cheese, shredded cheese, and seasoning to a food processor or blender. Blend until smooth. Be careful here not to over-blend and incorporate too much air. This can cause the egg bites to deflate.
Pour the egg mixture into the muffin cups. Fill up each cup about half way. If you want to add in bacon or any veg, do that now!
Place the muffin tin in the oven for around 30-32 minutes. You want them to be totally set.
Remove from the oven and enjoy! For best results use a silicone muffin tin!
10-Minute Curried Lentil Salad
Andy’s Comments:
“Lentil Curry Salad – This was my first ever viral recipe, for good reason. This salad SLAPS!! So many flavors and textures are working here. This is a must make and it is absolutely the best meal prep option I have on my site. Make this and store in the fridge and it just gets better and better. I have many people that eat this salad every day of the week for lunch. A definite must make!”
Packed with nutritious vegetables and flavorful spices, this easy-to-make recipe is a must-try for anyone looking to add more heart-healthy, fiber-rich lentils to their diet. With a blend of cumin, cinnamon, and curry powder, this dish is sure to satisfy your taste buds while providing essential nutrients like folate, potassium, iron, and vitamin B1. Plus, it’s ready in less than 10 minutes! Don’t miss out on this delicious and healthy recipe.
INGREDIENTS
2 cans lentils – well drained
½ cup diced red onions
⅓ cup diced red peppers
¼ cup fresh cilantro, chopped
¼ cup fresh mint, chopped
¾ cup dried cranberries
zest from 1 lemon
juice from 1 lemon
3 tbsp red wine vinegar
1 tbsp honey
1 tsp cumin
1 tsp cinnamon
1 tsp curry powder
2 tsp salt
1 tsp olive oil
Instructions:
Combine all ingredients into a bowl. Mix and serve! Salad will stay in the fridge for up to 7 days.
In conclusion, East Coast Kitchen offers a variety of healthy and delicious meal options that are perfect for meal prep, on-the-go snacking, or a quick and nutritious breakfast.
The Morning Glory muffins are packed with energy and flavor, and can be customized with your favorite seeds, nuts, and dried fruits. The homemade Starbucks Egg Bites are a convenient and high protein snack that can be made in advance and stored in the fridge for a quick and easy breakfast or snack. And the hearty Quinoa and Lentil Salad is a satisfying and nourishing meal that can be enjoyed on its own or as a side dish. These are just a few of the many options available from East Coast Kitchen, so be sure to check out their website for more recipe ideas and inspiration.
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