Exercise

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The Importance of Weight Training

All the motivation in the world won’t do you a bit of good if you don’t have a strong fitness plan to follow. To that end, here are some simple and effective training strategies to follow at the gym to help you reach your goals.

Why Less Is Sometimes More

Sometimes the best way to start a fitness routine is to simply start. Don’t let the well-known mantra of “No pain, no gain” preached by some extreme gym goers or marathon runners scare you away from adopting a healthy, doable…

Armed For Summer

Spring is in the air, which means it’s time to tone and tighten your arms to bare t-shirt, tank top and bathing suit season! Here is a great upper body workout that you can do anywhere to get you Armed for Summer!

Here are 10 Gift Ideas FIT for that special someone

It’s not easy to maintain a healthy lifestyle around the holidays. For anyone who’s making a health-positive New Year’s resolution, the right gift can help him or her hit the ground running. Here are 10 gift suggestions for that special person looking to get fit and kick start their new year

Train Your Brain in 7 Days

Melissa Tucker, a training coach and one of Canada’s foremost global fitness competitors, is a member of our team of Purica Ambassadors committed to providing you with healthy eating and training tips. Here are seven tips from Melissa on how to turn thoughts into positive action.

How to Turn Thoughts into Action

What is confidence? It’s the belief that you are capable, worthwhile and valuable.  It’s an optimism attached to your abilities that empower you to stretch out of your comfort zone and use failure as feedback to be courageous when facing challenges.

Pushing Your Own Weight to Move Results

Getting fit doesn’t have to be complicated. If you’re looking to improve your strength, flexibility, and overall health adding some bodyweight exercises to your training routine is a simple, effective and free way to achieve all of the above! Best of all, you can usually do them just about anywhere.

The 30-Minute Circuit Training Solution

We all know how difficult it can be to squeeze in the time to get to the gym with a hectic, on-the-go schedule. However consistency in doing an effective workout program is key to bringing out your best body.

Solution: Try this do-anywhere workout for a great sweat and to whoop your derrière into shape, no matter where you are.

I’m too tired to exercise

Do you know what the number one way to infuse your body with energy and boost your mood is? It will help you lose weight and decrease your risk of disease and costs as little as zero dollars! It’s a miracle drug that 80% of North Americans don’t take; even in it’s lowest dosage.

How to Fit Exercise into Your Busy Day

There is a paradox going on, the busier people get with work, travel, kids and life the more they struggle to find time to work out. Yes, it’s great to be busy and successful, but you can’t afford to not exercise because it is integral to sustained success. I believe it is possible for even the busiest person keep in fit and prioritize their health.

Walk and run to keep it fun

With the warmer weather and longer days, many people feel inspired to start running outdoors. The health benefits of breaking a sweat include busting stress, boosting energy and improved mood with the endorphin release; aka runners high. Running can help keep your heart healthy, boost your immune system and help accelerate weight loss.

The 5 Best Barbell Exercises to Build Muscle and Burn Fat

Melissa Tucker - Purica Ambassador

Melissa Tucker
Purica Ambassador

Melissa Tucker, a training coach and one of Canada’s foremost global fitness competitors, is a member of our team of Purica Ambassadors committed to providing you with healthy eating and training tips. Here are Melissa’s thoughts on the efficiency of the barbell, which allows for strength training with just one piece of equipment.

When you’re traveling or have limited equipment to train with, it’s tempting to default to bodyweight exercies, cardio or to skip your workout all together!

That’s not the compromise you want to make if you want to truly reach your strength potential. To do so, you must use free weights.

To help you reach your personal goals, let me simplify strength training so that all you need is one simple piece of equipment: a barbell.

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5 Tips on How to Stick With Your Fitness Plan

Melissa Tucker - Purica Ambassador

Melissa Tucker
Purica Ambassador

Melissa Tucker, a training coach and one of Canada’s foremost global fitness competitors, is a member of our team of Purica Ambassadors committed to providing you with healthy eating and training tips. Here are Melissa’s tips on how to stick with your fitness plan.

We all want to be healthy, fit and happy…but it can be challenging to achieve with our hectic lives. Here are five tips to help you start and stick with your fitness plan:

Take Personal Responsibility for your health and fitness. I encourage you to build a support team of good friends around you to help motivate, assist and support you along your journey.

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Five FAQs on Health & Fitness

Melissa Tucker - Purica Ambassador

Melissa Tucker
Purica Ambassador

Melissa Tucker, a training coach and one of Canada’s foremost global fitness competitors, is a member of our team of Purica Ambassadors committed to providing you with healthy eating and training tips. Here are some of Melissa’s answers to frequently asked health and fitness questions.

  1. When is the best time to work out?

There’s no right time to exercise. It depends on the individual. You need to listen to your body. Some people feel rough in the morning, whereas others can hop out of bed and do a 10 mile run. I will say if you are new to fitness, you are 80% more likely to build a lasting habit if you workout at the beginning of your day rather than after work when you’re bagged from your day.

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Rookie mistakes – how to avoid making them

I’ve completed over 15 Ironman triathlons, have been a student of endurance sport for half of my life and usually prepare well for my races. But on May 2nd, I ate an entire humble pie and came out of my first race of the season with a sub-par and disappointing result. Even as a veteran, in my preparation for this event, I made some classic rookie mistakes.

Nutrition tips for endurance athletes

You don’t need to be running a half marathon or cycling a Gran Fondo in order to be classified as an endurance athlete. If you are training for a 5k running event or doing group fitness classes such as jazzercise that are pretty much continuous movement done with an elevated heart rate then you are doing endurance athletics.

Structuring your race week

January saw many people joining running clinics or starting up their running routine again with the goal of completing a road running race. As some who has completed many running and triathlon events, I can tell you that structuring your training in the seven days prior to the event is very important.

Staying Fit While Travelling

Jetting off somewhere? It’s never easy to keep the jet power in your workouts while you are on the road, but here’s how I’ve managed to do it over the years.

Progressive Resistance Training

When I see a woman at the gym using 20-pound dumbbells for arm curls, I think to myself, “Good for her. She’s figured out the secret to making progress.” Bodybuilding is accomplished through weight training with progressive resistance.

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