The Real Fit Plus fitness Blog

Cauliflower rice

noreply@blogger.com (Keith Riel) — Sun, 13 Jan 2013 05:31:00 +0000

Love rice but don't love the unnecessary carbohydrates?

Prep time: 10 minutes

Cook time: 5 - 10 minutes

Ingredients:
1 Head Cauliflower
2 tbls butter
pinch of salt and pepper

Directions:
1- Cut into small bite sizes pieces.
2- Place into a pot of boiling water.
3- Cook until you can gently insert a fork, but firm.
4- Drain water.
5- Use a potato masher to break up cauliflower.
6- Add butter, salt and pepper to taste.

Enjoy

No gym over the holidays...what to do?

noreply@blogger.com (Keith Riel) — Sat, 22 Dec 2012 23:59:00 +0000

Sticking to a fitness routine "this-time-of-year" can be challenging.

Here are a few simple, yet challenging workouts that require little to no equipment and limited space.

WORKOUT 1
Set 1: 50 reps of each movement then 90 seconds rest
Set 2: 40 reps of each movement then 75 seconds rest
Set 3: 30 reps of each movement then 60 seconds rest
Set 4: 20 reps of each movement then 45 seconds rest
Set 5: 10 reps of each movement then done

Lunges
Push ups
Sit-ups
Skip rope revolutions

WORKOUT 2
5 rounds for time

50 air squats
100 skip rope

WORKOUT 3
21 reps of each followed by,
15 reps of each followed by,
9 reps of each

Thrusters (use broom or ski poles or x mas tree)
Push ups

WORKOUT 4
"twelve days of xmas"

Bear crawl (10 yards)
Push ups
Sit-ups
Burpees
Jumping jacks
Walking lunges
Air squats
Flutter kicks
Thrusters (use broom or ski poles or back pack)
Mountain climbers
SDHP (use broom or ski poles or back pack)
Double under's

***the workout is performed like the song.
First set is 1 bear crawl,
second set is 2 push ups and 1 bear crawl,
third set is 3 sit-ups and 2 push ups and 1 bear crawl...and so on until all 12 sets are completed.

Enjoy the holidays, and have some fun.

Time to forecast our success

noreply@blogger.com (Keith Riel) — Wed, 21 Nov 2012 17:45:00 +0000

It's that time of year again!
That time of reflection and making resolutions. Now, I'm not a big believer that one month or one day makes any real change, especially at midnight with a few drinks under the belt (see last years resolution). Did you quit smoking for good, stop drinking permanently or commit to a fitness program?

We are in a constant state of change and with enough planning, accountability, encouragement and knowledge we live in a constant state of positive growth.

To create positive growth we need to set specific, measurable goals that are attainable. Weather our goals are fitness related, family related, or financially driven they all make up who we are and where we go. The goals we create will determine daily decisions and keep us moving towards positive change.

Always keep moving towards positive growth.

Fall is here...eat your roots

noreply@blogger.com (Keith Riel) — Sun, 21 Oct 2012 15:51:00 +0000

Nutrition

Most root vegetables are high in complex carbohydrates, which give you energy and the ability to function properly. They are also high in fiber and phytonutrients. Additionally, they are generally high in vitamin C, beta-carotene, and contain essential minerals such as potassium, phosphorous, magnesium and small amounts of iron.

Health Benefits

There are many health benefits to eating root vegetables. They will not only improve your physical well being, but improve your mental health as well. This is due to their high amounts of antioxidants which help to remove harmful free radicals and toxins from the body.

carrots, sweet potatoes, and turnips contain:

vitamin C
beta-carotene
prevent high blood pressure, heart disease and stroke.

Onions and garlic are very good for the heart:

prevent blood from clotting
help to lower cholesterol and blood pressure
help to prevent heart disease and stroke
build up your immune system

Another great health benefit of eating root vegetables is that they can help you to lose unwanted weight. The high amounts of nutrients and soluble fiber will help satisfy your cravings. The fiber helps clean your digestive system and increase your energy levels.


Roots are a simple easy snack!!

Super Spartan Squamish 2012

noreply@blogger.com (Keith Riel) — Mon, 24 Sep 2012 16:00:00 +0000

This past weekend we took on the Super Spartan race in Squamish. The course was 8 miles of single track trail running that started at the logger sports arena, through the smoke bluffs, to crumpit woods and back again, with the following obstacles:

run a flight of stairs, then blow up a balloon
climb over a cargo net
mud crawl under barbed wire
spear throw
rope climb
various walls to climb over
hill run
cinder block pull
tire flip
wall shimmy

The penalty for not completing an obstacle was 25 burpees before continuing the race. YAH BURPEES!!!

Overall, this was another good experience.

Where is your "Farmacy?"

noreply@blogger.com (Keith Riel) — Sun, 09 Sep 2012 18:35:00 +0000

No its not a typo...first let's look at the definition of pharmacy:

phar·ma·cy:

1. The art of preparing and dispensing drugs.

2. A place where drugs are sold; a drugstore.

The most influential drug in our daily lives is food. The largest and most active food distributors are grocery stores. Walking the aisles we are overwhelmed with fancy colours and empty promises of "all natural" "healthy" "no added sugar" and so on...

What are the true all natural, healthy, no added sugar foods?
No writing/marketing and are our closest link to the farm:

Lean meats,
vegetables,
nuts and seeds
fruit

For most of us; the farm is far removed from our daily lives, the grocery store is not. We have the power to control our "farmaceuticals" daily. Every time we shop, we make a decision for health or sickness. The amount, quality and frequency of food we eat has the ability to add body weight, reduce body weight, control inflammation, and hormone levels.

Lets keep it simple...shop the perimeter of the store and avoid items with fancy marketing on the box, can, bottle or tetra pack.

Eat real food...it's that simple.

Fitness is fun

noreply@blogger.com (Keith Riel) — Thu, 19 Jul 2012 14:26:00 +0000

My brother came up for a visit and we had the opportunity to talk about fitness and re visit some old memories. As kids we were always active either with sports, building secret forts in the woods or running around with the neighbour kids . We never worried about getting in a workout because everything we did was functional and fun.

As adults we forgot how much fun playing is and how much it will benefit our health and wellness.

Next time you get bored with a workout, change things up and get creative:

get outside,
climb a tree,
have a scavenger hunt,
swing on the monkey bars,
play in a puddle,
roll down a hill,
don't even think of acting your age. LOL!

The Tough Mudder, Callaghan Valley 2012

noreply@blogger.com (Keith Riel) — Wed, 27 Jun 2012 02:10:00 +0000

This weekend, myself and a small group of friends completed the tough mudder.

The mudder was 12 miles long with 22 obstacles. None of the obstacles were very difficult, but each one had a different effect on the body:

Some were physically demanding

Running 12 miles
Climbing over large walls
Hill cllimb

Some were a mental struggle:

Crawling in dark tunnels
Avoiding electric shocks
Crawling under barbed wire

And some were just a "FREEZE YOUR ASS OFF" challenge:

Swimming in a frozen lake
Ice bath

Together our team completed all the obstacles, and the 12 miles in aproximately 3 hours.

Here is a quick video of our expereince.

We are all looking forward to completing the challenge next year...and yes we are taking on new recruits!

Vacation workouts - no excuses

noreply@blogger.com (Keith Riel) — Tue, 05 Jun 2012 12:43:00 +0000

Recently my girlfriend an I traveled to Mexico for 10 days. While on vacation our workouts were subject to equipment and space.

The beach is a beautiful area to relax and a great opportunity to practicing some skills:

handstands
push ups
air squats
pistol squats
running technique
swimming technique

We stayed the first 4 days in a condo that had a small gym. We were fortunate that their was an old rusty olympic bar, some dumbbells and some open space. Our workouts were:

WOD 1:
5 rounds of heavy deadlifts
followed by, the following movements for time:
10 dumbbell snatches 55 lbs
400 m run
10 dumbbell snatches 55 lbs
800 m run
10 dumbbell snatches 55 lbs
1 mile run
score:
Keith 19:56
Kelly 22:37

WOD 2:
25 Back squats 135 lbs
50 double unders
25 Front squats 95 lbs
50 double unders
25 Overhead squats 65 lbs
50 double unders
score:
Kelly 9:15
Keith 10:12

WOD 3:
"Lynne"
5 rounds of max reps of:
Body weight bench press
Pull up
2 minutes rest
score
6-12,5-8,5-8,5-8,3-8 @185#

These workouts were fun and helped us maintain our fitness while away.

The last half of the trip we visited the local CrossFit gym for some great workouts.

"Never let equipment or space be a limiting factor to a good workout. "

Bunless burger

noreply@blogger.com (Keith Riel) — Sun, 06 May 2012 18:52:00 +0000

Prep time: 20 minutes

Cook time: 10 - 15 minutes

Bun Ingredients:
Butter luttuce

Patty Ingredients:
1/2 pound Ground beef
1 small onion
2 cloves garlic
1 egg
salt and pepper to season
pinch cayenne pepper

Topping ingredients:
pickles
tomatoes
avocado
sauce of choice

Special requirement: Gotta get the hands dirty :)

Directions:
1- Dice onion and garlic
2- In a large mixing bowl combine ground meat, egg, onion, garlic and spices.
3- Get in there with your hands and start mixing until all ingredients are combined
4- Form ground beef balls the size of oranges
5- Flaten the ground beef balls to a paddy thickness of approximately 1 1/2"
6- B-B-Q or pan fry paddies until fully cooked (juice should be clear in colour) or 160 degrees F.
7- Place paddy on one piece of butter lettuce, add toppings then add top piece of lettuce

Balsamic coleslaw

noreply@blogger.com (Keith Riel) — Tue, 24 Apr 2012 15:57:00 +0000

With summer fast approaching my mind is starting to think in B-B-Q mode. Here is a coleslaw recipe that is a staple at our house. Coleslaw is great with burgers, steak, chicken or even by itself for a snack.

Prep time: 15 minutes

Ingredients:
1 head of cabbage
1 clove garlic
1 carrot
3 radishes
1 tsp brown sugar
1/3 cup olive oil
1/4 cup balsamic vinegar
salt and pepper to season

Directions:
1- Chop garlic, sprinkle salt over garlic then press knife flat on cutting board to make a paste.
2- In a small mixing bowl combine the garlic paste, olive oil, balsamic, sugar and pepper.
3- Julienne the cabbage, carrots and radishes.
4- Toss the vegetable in large mixing bowl and pour balsamic dressing over.
5- Toss all ingredients until evenly coated with dressing.

Pork sirloin with asian marinade

noreply@blogger.com (Keith Riel) — Thu, 19 Apr 2012 03:17:00 +0000

Lately the discussion of food has been a hot topic.

What? When? How much? How can I eat healthy without being boring? It takes too much time?

My experience is healthy eating does not need to be boring, nor time consuming. All you need is some imagination, proper planning and good supply of herbs...Oh yeah?...and a little love.

In an attempt to share my passion for healthy eating here is my first recipe...hope you like it :)

Prep time: 15 minutes

Cook time: 30 minutes

Patience needed: 8 hours

Ingredients:
6 Pork sirloin steaks
1/3 cup tamari
1/4 cup sesame oil
2 tbs worcestershire sauce
1 tbs maple syrup
4 cloves garlic
3 green onions
2 tbs hot chili sauce
salt and pepper to season

Directions:
1. Chop, combine all ingredients into a small mixing bowl.
2. Pour ingredients from mixing bowl over the pork in a shallow baking dish.
3. Cover the pork and refrigerate for 6 - 8 hours.
4. Preheat oven to 450 degrees.
5. Roast in oven for 25 - 30 minutes.
6. Remove when internal temperature is between 66 - 75 degrees C.

Trying out a new sport: skate skiing

noreply@blogger.com (Keith Riel) — Wed, 04 Jan 2012 00:03:00 +0000

As a xmas present a few of my friends and clients bought my girlfriend and I day passes to the Callaghan, Whistler Olympic Park. The Park has ski jumping, classic and skate skiing, not to mention beautiful views.

We took advantage of the generous gift and tried out a new sport on January 1st : skate skiing.

We picked up our rental gear and started out on this new adventure. Driving up the road we began to feel excited and nervous. At the lodge we managed to get the skis on and tried out the poles...we soon found out that Kelly had brought gloves far too large to fit into the pole straps....after some technical difficulty we were on our way...

The first few minutes on snow were a challenge. We spent most of the time learning how to get up after falling flat on our butts multiple times. After 20 minutes we felt ready to tackle the first of 3 green runs of the day....after about 15 KM and 3 hours we were both pooped and ready to head home.

We both felt challenged by the new experience and have decided to add this new sport to out training routine next season....Thanks again Heather, Allison and Amanda for the new, fun experience.

2012 goals

noreply@blogger.com (Keith Riel) — Mon, 02 Jan 2012 05:05:00 +0000

This year, my goals are simple yet challenging:

"Pursue excellence and over deliver"

Who aims at excellence will be above mediocrity; who aims at mediocrity will be far short of it.
-Burmese Saying

Is age a limiting factor?

noreply@blogger.com (Keith Riel) — Fri, 25 Nov 2011 00:33:00 +0000

My client demographic seems to be aging, a majority of my clients are over the age of 50.

This age group continues to impress me in many ways:

Their work ethic is amazing
Their passion to learn proper technique is impressive
Their goals and dreams remain strong

This age group has taught me so much about mortality, goal setting, longevity and how to maintain a youthful outlook on life.

Most days I feel as though I learn more from my over 50 clients then they learn from me.

I would like to share a quick story that impressed me greatly:

Today's workout included a 1 RM deadlift.

Before the workout started one of my clients said "I'm gonna deadlift 200 lbs today" ...keep in mind that his previous best was 155 lbs for 5 reps with a body weight of 165 lbs at age 64.

Ted 200 lb deadlift 1 RM

Let's say that I was a bit skeptical at first so we slowly worked up to his previous best lift and then added small increments to the load. While I observed his form with a "hawk eye". If there had been any poor technique we would have stopped.

Here is how it went:

165 x 3...then 175 x 3...then 185 x 3...195 x 2 then came 200 x 1

Great job Ted!! Keep up the good work.

Ted most definitely has not allowed age to be his limiting factor.

What does TRX stand for?

noreply@blogger.com (Keith Riel) — Tue, 15 Nov 2011 17:00:00 +0000

Being a certified TRX trainer means that this question comes up all the time.

Total body
Resistance
eXercise

...this is a pretty clear acronym of what the system is designed for: a total body suspension training system.

For more information on this functional suspension trainer click TRX.

Familiar with TRX and looking for some interesting movements?

New to suspension training?

Demo this product, at your local Fitness Town store and the staff will be sure to demo some fun, challenging movements.

Shop TRX at Fitness Town

The importance of Family meals

noreply@blogger.com (Keith Riel) — Sun, 13 Nov 2011 00:30:00 +0000

Driving to work this morning, I was listening to CBC Radio and an interesting interview came on:
The interview was with Laurie David. She was discussing her new book; The Family Dinner: Great Ways to Connect with Your Kids, One Meal at a Time. She explained that family meals lead to children with higher levels of self esteem, lower obesity rates and less alcohol and drug abuse.

Not being a parent and never being overweight I hadn't put much thought into the positive effects of family meals. This topic got me thinking back to childhood and meal time. As a child most of our dinners were spent together as a family and this was a priority to my Mom. I didn't understand the importance as a child. But as an adult this is starting to make total sense and family meal time is a habit that I continue as a healthy adult. Thanks Mom. :)

As the interview continued the interviewer played some interesting public service announcements from the 1950's describing the perfect family meal time; and it kinda went like this:
"Mother and daughter are changing into their evening attire. It is important for the girls to look refreshed and tidy for Father's arrival. Billy is responsible for taking care of Junior.....Once father arrives, He serves Mother and daughter first, then Billy and Junior"

Listening to this announcement made me laugh....But it also made me think of how our Family lives have changed. I believe the respect and planning for meal time portrayed in the public service announcement is more important now than it was then.

Forward to 2010 and what type of Public service announcements do we have?

This one comes courtesy of: School of Nursing, University of Minnesota, Minneapolis, Minnesota, USADivision of Epidemiology and Community Health, School of Public Health, University of Minnesota, Minneapolis, Minnesota, USA
"More than 30% of children and youth aged 9–19 years are overweight or obese, and rates continue to increase. Parents play a critical role in the development of children's eating habits and weight-related behaviors through exposure, availability, and accessibility of foods in the home . The family meal setting has the potential to substantially impact the dietary intake of children and may provide an important avenue for obesity prevention. However, opportunities for families to have meals together have been negatively affected by changes in our society, and data suggest that the frequency of family meals may be declining."

We need help!!

And that is where Fitness Town and the 21 day challenge is here to kick start the Family Meal habit. Fitness Town 21 day family fitness challenge includes a Fitness journal that has great quick and healthy meal ideas. This challenge is focused on providing useful information and family team work working together in an effort to fight obesity and to achieve health and wellness.

I believe that creating a habit of sitting down to eat meals will make a huge positive impact on family's weather you are a family of six, four, two or even a small family like myself: Husband, Wife and a cat.

Elfin Lakes

noreply@blogger.com (Keith Riel) — Tue, 04 Oct 2011 16:50:00 +0000

The hike started out from the parking lot and into the woods with 5 Km of double track which lead up to an alpine meadow.

The trail turned into single track and was super muddy. After a few more km we were fully in the alpine and the surrounding peaks were in our sites.

What a beautiful view. After some meandering we began a gradual decline to the Lakes, picnic tables and the ranger hut. We stopped for a quick lunch and the cold started to set in...it was time to get back on the trail and start our decent to the car.

The total time to complete the trail was 4 hours.

Do you have 2 minutes a day to improve your mobility?

noreply@blogger.com (Keith Riel) — Wed, 31 Aug 2011 16:41:00 +0000

Mobility work is not as sexy as a deep squat or a massive snatch...

For most of us mobility work seems to take a back seat to strength and mono structural activities. As athletes we see the external benefits of our training as sweat puddles on the floor, data on the board and callused hands.

Mobility work is very much internal and personal. Very rarely do we reflect on how the internal work correlates to external force and positioning. If we are as KStar from mobilitywod.com says "supple leopards" we will maintain strong positioning in our movements which translates to stronger lifts, reduced injury and sexy movements.

Get down on the floor get out the roller, lacross balls or even a rolling pin and focus on 2 major muscles for 2 minutes, every day. Play around to loosen up those tight muscles that are holding you back.

Product Review: Under Armour, Recharge compression suit

noreply@blogger.com (Keith Riel) — Mon, 22 Aug 2011 21:26:00 +0000

With an aging body and high intensity training I'm looking for all the recovery help I can get.

After wearing the Under Armor Recharge compression suit for a few weeks I've noticed a positive improvement in my recovery. I can get back to a heavy workout quicker with less muscle fatigue.

Although mobility work, stretching and proper nutrition are the biggest key to healthy recovery, this suit is an added tool in my "recovery tool box."

This suit is designed to be worn after workouts. I wear the suit after training and have slept in it a few times.

The compression suit is designed to promote the following:

Reduce soreness time and return power to your muscles quicker.

Reduce swelling and help repair muscle fibers.

Decrease post-workout fatigue and re energize you for your next game or workout.

The fit is very tight but easy to pull on and peel off. The waist band is a bit tight with limited stretch so there is a need to be careful pulling up over the hips. Having the flap located in the groin area is great if you decide to sleep in the suit (obvious reasons).

I would recommend this suit for anyone looking to speed up their recovery process and they are looking for something to wear in between workouts.

My weight gain challenge: Day 90

noreply@blogger.com (Keith Riel) — Tue, 16 Aug 2011 23:55:00 +0000

90 days ago I wrote a blog post that explained my difficulty gaining weight. The strategy in May was to work with heavier loads and increase my calorie consumption.

Over the last three months I managed to increase my calorie consumption while still eating clean. I've also moved some heavier weight in many movements; from Front Squats to Dead lifts and Snatches. This has allowed me to gain some muscle mass and increase strength, while maintaining a healthy body fat percentage.

I have fallen short on my original weight gain goal, of 10 - 15 pounds, due to a few factors:

a case of the flu in July (lost a few pounds)
programming too many metcons
no hypertrophy training

The results of my efforts so far:

May 19th 2011 at 173 pounds

August 16th 2011 at 178 pounds

May 19 2011:

Height:             6' 2"
Body weight:   173.2 lbs
Body fat:          7.4%
Muscle mass: 152.4 lbs

August 19th 2011:

Height:             6' 2"
Body weight: 178.1 lbs
Body fat:          8.2%
Muscle mass: 154 lbs

My biggest mistake was trying to gain weight in the summer...
... "What was I thinking?"

Weight gain mission will continue during the Fall/Winter season.

For now its prep time for Fight Gone Bad 6 with the Fitness Town Team.

Personal Programming Calendar - August 2011

noreply@blogger.com (Keith Riel) — Fri, 12 Aug 2011 00:03:00 +0000

"Action expresses priorities."

- Mohandas Gandhi

My training schedule continues to be focused on lighter loads, increased metabolic conditioning and increased mobility. This schedule allows for golf to remain a priority.

August goals include:

Free standing handstands
Row 5K sub 20 minutes
Break 80 @SVGCC

August

2011

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	2	3	4	5	6	7
			“Annie” 1 RM FS	“Daniel”	Rest	“Barbara”
8	9	10	11	12	13	14
“Nancy”	3 rds: 15-9-6 Ring dips F Squat 135# Double unders	Rest	OHS 5x5 3 rds: 500 M Row 2 min rest	5 rds: 400 M run 6 HSPU	“Jackie”	Rest
15	16	17	18	19	20	21
5 K Row	21-15-9 Cleans 115# Pull ups	1 mile run 50 Squats 50 Push press 95# 1 mile run	Rest	5 rds: 2 muscle ups 12 burpees	3 rds: 12 DL BW 400 M run	4 rds: 30 pushups 20 crunches 10 thrusters 95# 500 M row
22	23	24	25	26	27	28
Rest	5,4,3,2,1 Back Squats	5 rds: 21 box jumps 1000 M row	3 rds: 30 snatch 75# 400 M run 30 pull ups	Rest	2000 M row rest 2 min 1000 M row rest 1 min 500 M row	7 rds: 30 sec DL 30 sec Burpee one min rest record reps
29	30	31
30-20-10-5 Du Crunches Deadlift 135#	“Cindy”	Rest

Notes

Rest Days

Golf 18 holes/practice

Focus on Hamstrings and lower back mobility

Nutrition

Paleo/Zone some dairy

fish oil

protein powder

No equipment...roll the dice for some creative workouts

noreply@blogger.com (Keith Riel) — Wed, 10 Aug 2011 15:49:00 +0000

Body weight exercises are a fantastic way to tone muscle, burn fat and even elevate the heart rate. With a bit of imagination and some motivation there are endless body weight combinations that are sure to produce fantastic results.

Try this mix up game for a fun workout.

You will need a pen, a die and some paper.

Write out the following on small pieces of paper and create 3 piles:

(first pile) Body weight movements
(second pile) Repetitions ranges that you are comfortable with (i.e between 1 and 100)
(third pile) Number of sets that you are comfortable with (i.e between 1 and 10)

Next roll a die, the number on the die will determine the number of body weight movements picked from the first pile. This will make up the movements and order of the workout.

Roll the die for each movement selected to determine the number of repetitions.

Next pick from the last pile to determine the number of times you will complete each circuit. Put it all together and you have a creative, new body weight workout.

Some examples of body weight movements:

Crab walk

Push ups
Squats
Lunges
Sit ups
Jumping jacks
Jumping squats
Burpees
Bear crawl
Crab walk
Butt kickers


Bear crawl


Burpees

The list of body weight movements is endless and so are the workouts. Be creative and have fun.

United with my long lost brother after 35 years

noreply@blogger.com (Keith Riel) — Mon, 08 Aug 2011 00:14:00 +0000

...When my Mom was 17 years old (37 years ago) she became pregnant and her only recourse was to give the child up for adoption. She held much regret for the decision and never gave up hope that one day she would be re united with her first born son...

...Yesterday my Mom called me to say that she had been contacted by someone who meets the description of her first child and she wanted my help in contacting him. Of course I was ready to help and keep her safe from a potential scam.

After a number of missed phone calls we finally connected. Our conversation was filled with questions, answers, confusion excitement etc...After a few questions we realized that we lived within 70 KM of each other. This came as a huge shock because he was given up for adoption nearly 5000 KM away.

With a positive feeling that this person was legitimate and not a "scam" I contacted Mom with the details of our conversation. She became excited immediately and said "I want to meet him!" So, we arranged to meet him in Vancouver the next day.

We waited anxiously in a coffee shop near his home. For the first 20 minutes, every young man that walked by the coffee shop window, Mom would ask "is that him?"..."is that him?"...(she was visibly excited and nervous)


The first meeting

Then all of a sudden, he was standing in front of us...he introduced himself and they immediately began a long hug with tears in their eyes.

Over the course of a few hours our lives (as we've known it) have completely changed:

We have another brother
I'm no longer the oldest
We are uncles
Mom is now a grand mother

What an amazing experience...I'm so happy that both Dominic and Mom now have closure.

Welcome to the family big brother Dom :)


From left to right: Dominic, Mom, Vince and Me

Product review: The Human Trainer

noreply@blogger.com (Keith Riel) — Fri, 29 Jul 2011 00:28:00 +0000

Today I was given the opportunity to test out a new suspension trainer called "The Human Trainer". This product is a dual anchor suspension trainer that comes complete with the following:

2 main straps
2 door anchors
2 standard handles
2 foot craddles
1 manual
1 dvd

The dual anchor points allow The Human Trainer to be a great suspension trainer as well as a good gym ring substitute. All the components are separate which allow an easy and cost effective way to replace parts if needed. The foam handles are comfortable and feel durable.

Handle attachment

One of the drawbacks of The Human Trainer is the lack of programming included with the package...but I hear that the guys are working on that.

Here I tested out the durability of the human trainer with a workout that included weighted dips...

If you are looking to demo this product or to purchase contact the Fitness experts at Fitness Town.

The Real Fit Plus fitness Blog

Cauliflower rice

No gym over the holidays...what to do?

Time to forecast our success

Fall is here...eat your roots

Nutrition

Health Benefits

Super Spartan Squamish 2012

Where is your "Farmacy?"

Fitness is fun

The Tough Mudder, Callaghan Valley 2012

Vacation workouts - no excuses

Bunless burger

Balsamic coleslaw

Pork sirloin with asian marinade

Trying out a new sport: skate skiing

2012 goals

Is age a limiting factor?

What does TRX stand for?

The importance of Family meals

Elfin Lakes

Do you have 2 minutes a day to improve your mobility?

Product Review: Under Armour, Recharge compression suit

Reduce soreness time and return power to your muscles quicker. Reduce swelling and help repair muscle fibers. Decrease post-workout fatigue and re energize you for your next game or workout.

My weight gain challenge: Day 90

Personal Programming Calendar - August 2011

Notes

Rest Days

Nutrition

No equipment...roll the dice for some creative workouts

United with my long lost brother after 35 years

Product review: The Human Trainer

Reduce soreness time and return power to your muscles quicker.

Reduce swelling and help repair muscle fibers.

Decrease post-workout fatigue and re energize you for your next game or workout.