Ready, Release, Rest

  Think about this for a moment.  How often would you say you make sure to incorporate all three of these elements into your workout routines, when it comes to training?  All three of these components; ready, release and rest are key to developing your muscles and in turn building your desired physique.

  To be honest, I would not say either element is more important, nor more beneficial than the other, as each one plays such an important role in your muscle development.  In the past, I was always “that guy” who would get to the gym, head straight to the weights and pump out a workout and as soon as I was finished, grab my gear and hit the road.  I have now put a great deal of focus and attention into structuring my workout routines to make sure I am taking care of my muscles and my body in general, much better.

  I like to prepare for each workout with what I refer to as “ready” my muscles.  I begin with a moderate warm-up of cardio to ensure I get my heart rate elevated, bring up my body temperature and to help lubricate my joints with synovial fluid.  I then move on to a dynamic warm-up, which means stretching that involves movement.  This warm-up prepares the muscles for activity, plus improves mobility and range of motion.  The type of dynamic warm-up would vary, depending on which body parts I am planning to train that day.  Now, this is the point at which my body is primed and ready for activity.  Time to hit the weights and make some gains!

  When I have pushed myself through a solid workout, it is now time for a cool-down to slow the heart rate, in order to prepare to release the muscles.  Once my heart rate has returned to a normal rate, after completing my weight training, this is when it is time to move on to static stretching.  This is a point where it is key to hold your stretches, without movement to stretch and release the built-up tension within the muscles.  I have also found incredible benefits of myofascial release, the goal of which is the release the fascia (a layer of tissue that encloses the muscles).  One effective way I do this is through foam rolling, or deep tissue massage therapy & Rolfing (deep tissue body work/structural integration).

  This final note, is often the one that is missed just as much, if not more than the others, which is rest.  In order for our muscles to complete the recovery and rebuilding process, we must allow them time to rest.  Personally I find that the more intensely I train and the further into competitions I progress, the harder it is for me to allow myself the time to fully rest my muscles.  This is completely opposite from what you would imagine the case to be, but it must come from my competitive drive.  I find it important to remind myself that muscles will not build to their full potential, unless allowed the proper resting period.

  So, for all of you out there that are hitting the gym, please take this advice and make sure to fit in to each of your workouts time to ready, release and rest your muscles.  You will thank me for it when you do.

Stay fit,

Andrew Bukowsky

Fitmark Bags Ambassador

Nice Bag!

  Since becoming an Ambassador for Fitmark Bags, I find I have started swapping out my bags from time to time.  The one question I find I am always having people ask me is, “what is your favorite bag?”  To answer this question, I have to say that it really depends on the day, or what I am doing.

  Seeing as I work as a Fitness Manager and Personal Trainer, I spend almost all day in the gym.  On these days, I totally rely on my Classic Duffel Bag.  I use a red one, just for the flash of color.  I find it keeps my spirits up, when the days get to be a bit too long.  I find it perfect for being able to fill my bag with all of my gear; change of clothes, extra pieces of training equipment, shoes, shaker cups and all the other bits and pieces that I use throughout the day.  As for quality, this is where the bags really stand out.  I have to admit, I’m not always the gentlest person when it comes to my gym bag.  It often gets tossed in the corner, or I spill my protein shake on it and it cleans up easy and looks as if it were brand new.

  For other times, like if I am going on a hike or hitting up an event like Olympia in Las Vegas, I have to go with the Black, Class Backpack.  For a backpack that appears to be a standard size, it sure holds a lot more than you would expect.  On my hikes, I am able to keep my water bottle, plus an extra snack, as well as an extra pair of shoes for when I’m finished.  On vacations, I am able to pack my 17” laptop and all of my essentials.  I love the soft pocket that I can keep my cell phone, or my sunglasses, without having to worry if they’re going to get scratched up.  The styling of this bag is ridiculously fashionable, especially for one that is so functional.  Everything from the black bag, with hints of red trim, to the military-grade materials to make sure it stands the test of time.

  I guess at the end of the day, if you were to say I have to choose just one as my favorite, it would be the Black, Class Backpack.  I’m so happy that I didn’t have to choose, so I got them both.  If you want to check out all of the bags available, visit the website at www.fitmarkbags.com or if you are in the local area (Greater Vancouver) you can visit Extreme Nutrition in Lougheed Mall (189-9855 Austin Avenue, Burnaby).  Let me know which one you think is your favorite.

  Have a great day and as always, please let me know if you have any questions or comments about this blog post.

Thank you for reading.  Stay fit!

Andrew Bukowsky

A New Year's Resolution

A New Year’s Resolution

Fitmark Ambassador, Andrew Bukowsky, gives advice on achieving your goals. 

A New Year’s resolution is a commitment that a person makes to one or more personal goals, projects, or the change of a habit. A key element to a New Year’s Resolution that sets it apart from other resolutions is that it is made in anticipation of the New Year and most of all, the anticipation of new beginnings. People committing themselves to a New Year’s resolution generally plan to do so for the whole following year.

This lifestyle change is generally interpreted as advantageous and most often, if not always, is a failure. Why would I say that you ask? Because majority of people just say they are going to do something without actually planning ahead and then acting on their words. As the end of the year approaches the resolutions come to surface and it’s when I hear; “On January 1st I am starting a diet, I will lose weight, I will eat better, or save money,” however most often than not, when asked people never have an action plan, just a goal and sometimes maybe a vision.

I started my journey of transforming my lifestyle about two years ago in this same manner…With a goal, somewhat of a vision, but no plan of how I will actually do it.
It’s easier said than done to say eat clean, exercise and results will follow. As I started my journey with my wife, we were far off from knowing what “Clean Eating” really was.
You think you know, you exercise every day and little is happening.
You can read all the books and on-line feeds but until you commit to consistency it really means nothing.

Finally 6 months into our so called clean eating and exercising with minimal results we got help from a husband/wife team of personal trainers who taught us how, when and what to eat to lose weight, get fit and stay fit. The guidelines were strict, direct and to the point. We were committed, determined and stuck to it. We told everyone of our VISION, not so much of our goal, but the vision itself. This is after all, a journey and not a quick fix. Here is a list I recommend for everyone that has a vision, or is in the process of creating one, or wants to set a goal and needs a plan. In addition, I don’t recommend planning further ahead than 90 days or 12 weeks.

This applies to everything not just diet, eating and losing weight. These principles can and should be applied in everything we do from relationships, our work, fitness level and friendships. I will apply the list toward the fitness category:

• Vision: Share this with as many people as you can, especially those who will be your support circle….if you don’t how will you be held accountable and how will other know what your needs are and trust me you will need the support.
• Outline your goals and be as specific as possible and are measureable.
• If you can afford it…GET A COACH! Someone who really knows their stuff for meal planning and a workout program. At least for the first 90 days of your journey.

This is not a sales pitch, since I have become a personal trainer and a nutrition coach. It really was the foundation to my success. I highly recommend it. It will keep you focused and stress free knowing you are in good hands and having the freedom of following a well-designed program and seeing changes was huge for me and my wife.

• Define what an effective meal plan is for you by either doing extensive research or talking with your coach.
• Rid your home of anything that will not support that.
• Start ridding your diet of junk food (candy, fast food, sugars) immediately
• Enlist the aid of a workout partner who’ll be in it for the long haul. For me it was my wife. This was and continues to be a joint effort day in, day out.
• Make a list and shop in advance to buy all of your food for meal planning.
• Purchase supplements and protein powder, based on advice specific to your personal goal(s).
• Outline your training regimen for the entire 12 weeks.
• Start building endurance by including cardio, especially if you have been inactive aerobically.
• Cook the night before, pack the next morning. THIS IS A MUST!!! Fail proof!!!
• Start writing down everything you eat.
• Write down your workouts and details about them. Include details of your progress.
• Get extra rest. This is so important!!!
• Share your success! You will be surprised, but chances are you will find you will inspire others around you, without even knowing it.

I’ll finish by saying, why wait until January 1st to start your journey to a healthy lifestyle. There is no better time than now, to get fit and feel great.  If you need help or advice, please feel free to contact me with any questions, or comments.  I will be happy to share my experience and offer any assistance I can, to help you begin your journey, or work towards achieving your goals.

Stay fit,
Andrew Bukowsky
Fitmark Ambassador 2013

https://www.facebook.com/andrew.bukowsky

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OK, let’s get after it. Giveaway time!

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Stay fit,
The Fitmark Team

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