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Wednesday, March 23, 2016

A Day in the Life of Melissa Bishop!

Melissa's Day in the Life during Phoenix Training Camp as she prepares for the beginning of her Summer/Olympic season in mid-May. 

Monday, March 21st

7:00am- Alarm goes off, down a glass or two of water and start that coffee pot.

7:30am- Enjoying a cup of coffee while catching up on emails and the news.

8:30am- Breakfast: 2 eggs, scrambled, english muffin with peanut butter.

9:15am- Prep infinit bottles for workout. Start sipping on pre blend immediately and during practice. Get ready for practice.

9:30am- On the road to practice.

10:am- Warmup starts, some drills to loosen up the body, open up hips, get the body awake. 12min warmup, and strides to get up to speed.

10:45am- Begin workout…today it was 9x250m in sets of 3.

11:45am- Lay on the ground to collect thoughts, find a way to tie my shoes and start a walk around the track while sipping on infinit recovery/protein combo.

11:50am- Start cool down, jogging, dynamic stretching, foam rolling, etc.

One of Melissa's recovery techniques. 
12:30pm- Hit the weight room for some strength training and core work.

1:30pm- Home to refuel with FOOD!! Today, a turkey sandwich on whole wheat bread with
tomatoes, cheese, avocado, and lettuce, and Greek yogurt with granola, berries, and maple syrup.

2:00pm- Shower and take a mean nap for about an hour-hour and half.

4:00pm- Massage to recover from that track work.

5:15pm- Out the door for my second run of the day, 15minutes jog from home.

5:35pm- Really quick shower and out the door to the Phoenix Suns vs. Memphis grizzlies NBA game.

6:15pm- Perks of our tickets.. we get FREE food. Caprese pasta salad, kale tangerine strawberry salad, grilled veggies, and meatballs!

8:00pm- Halftime - time for some popcorn!

10:30pm- Home, in my pjs, sleeping as soon as head hits the pillow getting ready to do it all over again!

Tuesday, March 8, 2016

Lose the Weight, Keep the Muscle

We have been involved with 5 studies conducted by a Team of researchers under the direction of Dr. Stuart Phillips of McMaster University.  All the studies look to either maintain lean muscle mass or to increase it.  Most of the work we have been involved with is looking at senior's health - really exciting the thoughts of keeping people active on trails and bikes, opposed to the alternative.

Here is a look at an article that talks to the efforts of the McMaster Research Team and Dr. Stuart Phillips. It was just posted recently in the Montreal Gazette by Jill Barker, and discusses their work with young men.

Lose the weight, keep the muscle:

The new discussion around weight loss doesn’t judge success by the numbers on the scale. Instead the focus is on losing inches without losing muscle, a combination that’s hard to achieve by cutting calories alone.

Why is maintaining muscle so important? Contrary to fat, which stores energy, muscles burn calories which makes it a key player in keeping lost weight from coming back. It also preserves functional strength, which makes the chores of everyday life easier to accomplish. Yet traditional diets have been known to reduce lean body mass by 20-30 per cent.

The trouble with relying on both exercise and diet to lose unwanted weight is that both variables can be manipulated in thousands of ways. The Exercise Metabolic Research Group from McMaster University has been actively searching for the most effective combination of diet and exercise with their latest study bringing them one step closer to defining strategies for what Dr. Stuart Phillips, member of the Exercise Metabolic Research Group and Canada Research Chair in Skeletal Muscle Health, calls “high quality weight loss.”  

To read the full article, click here: Lose the weight, keep the muscle

We have seen clients from both Fitness Anywhere - Andrew Judson and CrossFit WHL - Bobby Tran see the same results; while being active, increasing their protein intake and watching the timing of the protein they have often lost weight while increasing their lean muscle mass and improved functional fitness.