If you missed Part I, I listed the first 10 of 30 health and fitness tips in this series.  Here’s Part II, enjoy!

Disclaimer: I am not a nutritionist or dietician. I do not provide meal plans or claim to be a nutrition expert. I only make recommendations on what foods to eat or avoid based on past experience and my education.

RenegadeDietBook3DA11. According to the Perfect Health Diet, most can benefit from intermittent fasting (IF). We all do it (no eating over night while sleeping and breaking the fast in the morning with breakfast). IF involves extended periods of fasting longer than the normal overnight fast.

There are various protocols out there – I like the 16/8 method, which is fasting for 16 hours and eating within the next 8. I’ve done the Renegade Diet for 4 weeks now and have lost fat all over, particularly in my torso. I’ve also lost 6 lbs. IF will teach you the difference between emotional and true hunger. You’ll also learn that missing meals isn’t the end of the world. Leangains.com, John Berardi’s free IF ebook, John Romaniello and Dan Go’s ebook Fat Loss for Ever and the Perfect Health Diet are other great resources on IF. A more in-depth blog post will be written soon on my experience with IF.

Read more about the Renegade Diet HERE.

12. The 2 most common lower body movement patterns performed in the gym are the squat and hip hinge. Strive to be able to squat like a baby for the rest of your life and learn the difference between hip flexion and spinal flexion – you’ll save yourself a lot of stress later in life.

13. Finding an excuse to workout is ridiculous. Invest in a coach/trainer and learn how you can use stuff around the house for home workouts. You don’t need much and you’ll be surprised how much you can kick your ass with just body weight exercises and a few pieces for equipment.

14. Look at weight training as loaded stretching. Using perfect effective form in the gym will not only build stronger bigger muscles, but will move your muscles near their full range of motion…that is unless you perform 1/2 reps for everything. As Nick Tumminello said last weekend at the Personal Trainer Development Centre Hybrid Training Conference “It’s not rocket surgery,” referring to keeping mobility while participating in a resistance training program.

15. Get fit to run and don’t run to get fit. Your unfit body can’t handle the pounding and high repetition of jogging. Guaranteed, you’ll eventually develop an overuse injury from inefficient biomechanics over time. Resistance and strength train to build tissue tolerance to the pounding. Lose weight with better nutrition – take the load off your joints and soft tissue. You’ll thank me later.

16. Organic sugar is just as bad for you as non-organic sugar. Don’t be fooled! High fructose corn-syrup is terrible for you and is not like regular sugar as the commercials proclaim.

17. Time your carbohydrate intake around your workouts and limit your carb intake the further you get from your workout. Minimize your carb intake on non-workout days. This is known as carb-cycling. It’s worked wonders for me, as I haven’t seen my abs this well since I used to run track. Note: this picture is before I started IF.

18. Eat more fat. Fatty fish, coconut oil, olive oil and organic dairy butter are great sources. Saturated fat has recently been shown to not be linked with heart disease as was originally thought. Read the meta-analysis HERE. Remove trans-fat from your diet and minimize your PUFA consumption. The Perfect Health Diet recommends a diet with 60-65% fat – astronomically high compared to the recommendations by the Canadian Food Guide.

19. Don’t count calories. Eating real food takes care of this. Remember, anything packaged is not real. Even protein powders aren’t truly “real” and should be eaten in moderation.

20. Today’s wheat is shit, so take it out. Check out Wheat Belly by Dr. William Davis for more. Gluten-free options aren’t much better in comparison. Take out all artificial sweeteners, MSG, and margarine. MSG is an excito-toxin that prevents you from getting full. Think about this: there are no naturally occurring fat mice in nature, so researchers have to use MSG to fatten up these poor animals for testing (imagine what it can do to you!). Try to eat organic meats and dairy products. Skip on the farmed fish and drink organic coffee. Eat seaweeds and organ meats – something my wife and I still yet to try. Liver and onions anyone?!

Well, that’s it for part II. Stay tuned for part III.

Thanks for reading.

Please LIKE and share on Facebook and Twitter. Also add me on Facebook if you haven’t already.

-JK

Kathryn Sparrow

Nutritional Coaching by Julia Howard

From my initial consult with Julia, she was professional and knowledgeable as both a Registered Holistic Nutritionist and athlete. She was interested in my nutrition and fitness goals and the development of a plan that would set me up for success.

Julia designed weekly meal plans that were complete with recipes and shopping lists. The food choices were nutritious, easy to prepare, and ensured that I felt well nourished and energized throughout my training and non-training days. Not only do I feel leaner and more fit, but I have more energy and I feel much more in tune with my body and food choices. Julia really helped me put everything in place so I can continue this process going forward- I cannot thank her enough!

I recently visited Newfoundland for one month, and was looking for a good place to train while I was there. Jon and the team at JK conditioning really took the time to assess what I already knew, and set achievable goals for the time that I had with them. The gym was such a great place to push yourself. It had everything you needed, but more importantly it had a well organized, very knowledgeable, and really motivating group of trainers to push you at each workout. Not to mention a really nice group of other members who also motivated me to go that little bit further. I would highly recommend the gym to anyone who has a goal and wants to find a place to help them achieve it.

I had signed up for other gyms in the past and never went or rarely went. Something always got in the way or I was just too tired and lacked motivation to go. This way I’ve made a commitment to Jon or Thomas and I try very hard to keep my sessions once I’ve booked in. JKC is different from other gyms that I’ve tried in the past because no one is there to be “seen”. We are all there to get a good workout in and go on with our lives. And it’s a small gym so you get to know everyone and it’s like a big family. When I joined JKC, I couldn’t do a chin up with an elastic band, but I’ve slowly worked up to 10 free hanging chin ups. That was big because I hate chin ups.

I had been struggling with work-life balance resulting in not exercising or playing hockey as much as I had been doing in the past. In addition to being out of shape, I was starting to experience some back/shoulder issues and realized I needed to make some changes. Around this time, a friend (who was also a client) recommended JKC and that’s when I started!

You really feel part of a community where everyone is welcoming and supportive. You get a program that is designed specifically to achieve your goals, with the ongoing coaching, progress tracking and support required to achieve them. The JKC team are very knowledgeable about fitness and conditioning, and very engaging with everyone to answer questions or discuss anything and everything training related. I also like the flexible scheduling and gym times that work for my schedule (I like early mornings and evenings).

Astrid Billfalk-Kelly

Personal Strength Training by Thomas King

I wanted to add strength training to my cardio, but have always felt gyms to be a bit intimidating, and was worried I would hurt myself without some supervision and help. JKC was highly recommended by several work colleagues. Thomas and Jon are both fantastic, making sure that everyone gets a highly personalized work out in a very supportive environment. The attention to detail and professionalism are second to none. The groups are very small, but very supportive and make the workouts even more fun. Since getting pregnant (36 weeks as I write this) I’m so happy that they continue to help me get stronger while always being safe.

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