Fit Tips by Brandon | Don't Cheat Yourself!

If something gets skipped in a workout, everyone seems to cut out warm ups, cool downs and stretching. Don’t cheat yourselves; these are integral parts of your workouts!

Warming up is really important to prevent injuries; in fact at the YMCA we don’t allow late comers to group fitness classes because jumping right into exercise can cause sprains, strains and many other injuries. It is universally accepted that dynamic active stretching is most effective before a workout. What this means is keep moving while you’re stretching. Five to ten minutes on a Concept II Rowing machine is ideal because it is a full body warm up! Try to include every joint.

Cooling down is also critical. If your heart is still pumping fast and your limbs are resting, pressure within your blood vessels builds up, leading to many different health problems including varicose veins!

Don’t cut out your stretching! Range of motion and ease within your muscles and tendons are so important during any muscular exertion. Your posture will improve (with proper form and technique during training) and you’ll feel more comfortable in your daily life. Have a safe workout!

Mr. Gay World, Francois Nel and Mr. Gay Hong Kong, Jimmy Wong take Brandon's advice when working out. Jimmy will be in Whistler during GayWhistler's WinterPRIDE as one of the celebrity judges for Mr. Gay Canada (Feb. 9-11) and both will be in South Africa for the Mr. Gay World Grand Finales April 4-8, 2012. For more information on Mr. Gay Canada click here For more information on Mr. Gay World click here For more information on GayWhistler's WinterPRIDE | Gay & Lesbian Ski/Snowboard Week Feb. 5-12, 2012 click here

Brandon Hamilton
Personal Trainer
Based out of the Robert Lee YMCA | Vancouver, BC
Brandon.d.hamilton@gmail.com | GayWhistler.com

Fit Tips by Brandon | Eating for the Holidays

The holiday season is coming up and something we all enjoy during this time is great food. Before you dip in here are a few tips to dispel some nutrition myths and make healthier choices. It’s important to understand the basics about food and that fifty percent of your calories should come from carbohydrates, twenty-five from protein and twenty-five from fats. It’s important to note that like blood types, we all have nutrition types and individual body compositions and that no meal plan is good for everyone.

A lot of fad diets talk about “carb cutting”. This is half true. We should be cutting down our simple carbs like breads and sweets, but eating more complex carbs like potatoes, vegetables and pasta. Believe it or not athletes in general over eat their protein but we only need about 1.8 grams of protein per kilogram of body weight per day and it should be spaced out throughout our day. Polyunsaturated fats like nuts, fish oil and olive oils are the fats we need and avoid saturated fats like deep fried foods and butter or margarine. Strict diets are tough to adhere to so make small choices to improve the way you eat.

Happy Holidays!

Brandon Hamilton
Personal Trainer
Based out of the Robert Lee YMCA | Vancouver, BC
Brandon.d.hamilton@gmail.com | GayWhistler.com

GayWhistler's WinterPRIDE is Feb. 5-12, 2012 for more information visit GayWhistler.com
Ski Packages starting at just $130/person/night call 1.866.787.1966
Photo of dining at Whistler's Southside Diner

1-2-3-Train! | Fit Tips by Brandon

If you’re planning on hitting the slopes this winter, be sure to prepare your body for the snowy excitement. Training specificity is important in any sport so make sure you strengthen your lower body. The key is going to be in training your legs, back and abs. Squats, lunges, dead lifts and crunches will prepare you nicely for your slopes, jumps and cross-country endeavours. For all you body builder types, this may be bad news; reduce your weight and pump out 12-15 reps in each exercises instead of your usual smaller sets. We want to prepare ourselves for long lasting endurance rather than short explosive movements. Form is important to note and will help you exhaust the right muscles and reduce injury in general. Speaking of reducing injuries, don’t hit the slopes cold! A ten minute warm up will benefit you significantly in cold weather. Great training will enhance your game this winter so get ready and have fun!

Brandon Hamilton
Personal Trainer
Based out of the Robert Lee YMCA | Vancouver, BC
Brandon.d.hamilton@gmail.com