Almost everyone is walking around with different discomforts or nagging ailments. From training an incredibly diverse roster of clients I can safely say that everyone has some sort of problem with their body that is unaddressed (yes that includes you reading this). I personally, with proper warm-ups, stretching and lots of epsom salt bathes, have experienced a back sprain, a wonky left shoulder, and right knee pain. Everyone is at risk (insert dramatic music)! Most of the time we try to ignore these pains, hoping that they will go away. However whether they be in the knees, back, shoulders, hips, or wherever, these problems are usually an indication of a much bigger issue. If we do try to address these problems its in a haphazard way, we go to a doctor seek a quick fix and continuing performing the same things that only make the problems worse.

Its time to take action, below is a three part interview with Dr. Tzakas, Clinic Director at Kinetica Health Group (located on the Danforth, just west of Chester station). I managed to sit down with this most gracious wise sage and pick his brain apart on the most pressing topics! In it we cover what chiropractic care is, art, soft-tissue work, common misconceptions and basically everything included in staying healthy fit and active!  

 
PART 2

PART 3

This is only the beginning, guys I want you to either comment below, e-mail me (omar_isuf@hotmail.com) or Dr. Tzakas personally with questions that you want answered (drpeter@kineticahealth.com) for next time!

For more information on Kinetica and how to stay healthy and fit go click here!

As promised flap jacks are up for grabs! In today’s wicked episode, Chef Buff (master of all things bufficlious) masters the art of the Johnny cake, say goodbye to Aunt Jemima (take your diabetes with you!) and say hello to the healthy pancake!

In the show, for batter for two I used:
1/2 cup quinoa flour
½ cup egg whites
½ cup cottage cheese
1 table spoon baking powder
dash of salt
hint of vanilla extract
cinnamon
one banana
half cup strawberries
tons of love

Try these bad boys out and let me know how much ya love them below!

I present history in the making, the first ever Chef Buff episode:

Now confession, I’m not a five star chef (heck I barely know how to turn on the stove!) but thats the point of this; you don’t need to possess extensive knowledge of cooking to make tasty food. With that being said, BOBBY FLAY, you are NEXT! Let me know what ideas you guys have for healthy recipes below!

Its time to go shopping and what better place to go than to a quality Market like St. Lawrence, saint of quality food.

The finished product of my day’s endeavour looks pretty scrumptious if I do say so myself:

I Like Me My Food

Millions of dollars with the latest research from the brightest minds have been combined together to produce something so devastatingly effective only recently has it been made available to the public. I present to you, the foam roller:

What is it?
Foam rolling is part of SMR or self-myofascial release. While stretching improves the length of the muscle, foam rolling helps improve the tone. It helps eliminate scar-tissue and soft-tissue adhesion, which from my experience training people involves everyone. It improves the mobility and range of motion.Summary of Exercises
Spine
Lower-Back
Mid-Back
Quads
It Band
Adductors

Hold each position for at least fifteen seconds. Perform foam rolling either pre or post workout as many days as possible. Trust me your body will thank me later.

Have you experienced a foam roller before?

Stretching, its whats on the menu today. If you are not presently stretching on a regular basis, you are either setting yourself for a potential injury or reducing your gym performance. Usually it takes an injury to realize the value of a proper warm up and regular stretching. Don’t wait until you hear snap crackle pop to act, start stretching now! Proper stretching helps by:

Increasing flexibility and range of motion (by helping to reduce muscle adhesions)
Fixing muscle imbalances
Reducing the risk of injury
Activating tight inhibited muscles to improve performance

 Before stretching make sure the muscle is warmed-up properly, a warm muscle is more easily stretched. Its not necessary to do cardio, or even to skip, simply moving around is enough. Now for each stretch hold for at least twenty seconds, this is to make sure the muscle relaxes and stretches properly. If you are wondering where to stretch pre or post workout, it is better after. This video neatly summarizes what you should do:

To summarize the stretches performed in this video:
Hamstrings
Glutes
Quad
Hip Flexor
Hip Extensor
Adductors
Slave
Pecs
Calves and Shoulders
Neck

Now get back to me when you can put your feet behind your head?

Above is a video detailing a routine I’ve developed when working with clients who want fat off- fast. This is a quick workout (approximate duration is less than forty minutes). It is designed to burn as many calories in as little time as possible and increase whats known as the afterburn effect (how many calories you burn after the workout). The routine is as follows:

Circuit A
A1 Benchpress                  3 sets of 20 reps
A2 Front Squat                                  3 sets of 20 reps
A3 Bent over Row            3 sets of 20 reps
A4 Romanian Deadlift    3 sets of 20 reps
A5 Leg Raise                       3 sets of 20 reps
Perform all three circuit sets (A1 to A5) in a row, no rest, then rest 3-5 minutes

Circuit B
B1 Military Press               3 sets of 20 reps
B2 Back Squat                    3 sets of 20 reps
B3 Upright Row                 3 sets of 20 reps
B4 Sumo Deadlift             3 sets of 20 reps
B5 V-Crunch                       3 sets of 20 reps
Perform all three circuit sets (B1 to B5) in a row, no rest, and the workout is complete

For guys, perform the first circuit with 65 pounds and the second with 45 pounds. For women, perform the first circuit with 30 pounds and the second with 25 pounds. Try to complete this as fast as possible. Incorporate this routine twice into your weekly training schedule and be amazed by the fast results. Its hard (hence the name Inferno) but your body will thank me with the rapid results!

Have you tried this routine? Post your feedback below!

The above video details how to properly warm-up before exercising. This should be done for any strenuous activity: weight lifting, running, or any competitive sport. The benefits of the warm-up include: reducing the risk of injury, increasing mobility, teaching proper movement patterns and increasing performance. Look good, feel even better, all in under five minutes!

To recap the exercises:
Exercise                                               Reps                      Muscles
1. Side-to Side:                                  8/side                   Low-Back
2. Scorpion:                                        8/side                   Low-Back
3. Birdog:                                             8/side                   Glutes, core, low-back
4. Rocking Ankle:                              8/side                   Calves
5. Cheat Push-up:                            10                           Shoulder Blades
6. Wall Slide:                                       12                           Shoulder Blades
7. Windmill:                                        10/side                 Back, Shoulder, Legs
8. High Knee Walk:                          5/side                   Glutes
9. Hip Swing:                                      10/side                 Hip
10. Squat to Stand:                          8                              Legs
11. Gravedigger                :                               5/side                   Legs, Core, Shoulder, Back
12. Walking spider-man:               5/side                   Hips, Legs

Bootycall 101: How to Develop a Firm Booty in no Time

Sir Mixalot you had it wrong, I don’t like big butts, and I cannot lie. I like a firm booty and if you do too, then this routine is for you. Want to develop Beyonce’s booty without all the attitude? Does your butt`s shape resemble the Great China Wall? Want to turn those saggy baggys into buns of steel? Here is a great twenty minute glute specialization routine that will have people saying “heyyyy baby’s got back!”. Here is the video:

To summarize the workout:
Workout
Kettle Bell Swing (or Dumbbell) 1 min
A1 Glute Bridge activation 3 sets x 10 reps per side, hold one sec top
A2 Sumo Deadlift 3 sets x 8 reps, rest 60 seconds, repeat
B1 Alternating Reverse Lunge from Deficit 3 sets x 8 per side
B2 Pull Through 3 sets x 15 reps, 60 seconds rest, repeat
C Supine Hip Lift With Plate 3 sets x 8 reps per side, hold one sec at top 60 seconds rest

Tempo, control the lowering portion, explode and squeeze at top

Use a weight that you feel comfortable using. Gradually attempt to increase the intensity by increasing both weight and volume. Perform three times per week, after your normal workout. Do this for four weeks. WARNING: Omar Isuf is not to be blamed for you receiving a dramatic increase in cat calls (or any other forms of sexual harassment).

How’d this routine treat your buns? Let me know below!

Are you one of the many silent suffers of TT (also known as thunder thighs)? If you’ve been trying to get rid of those pockets of fat and are still stuck, don’t worry. My name is Omar Isuf and I’m here to help.

 If you are cursing the bodyfat gods (they do exist) about why you store fat in this area, don’t worry its genetic. This pear shape distribution is largely genetic, but can be compounded by poor diet, pregnancy, and improper training. Fortunately, you are reading this. In order to fix this we must burn the fat, and tone the thighs.

Here is a video detailing what to do:

What is this plan going to do? Its going to melt the fat off the thighs and give them a firm solid tone.

Exercise Routine (Perform 3 times per week)

Warm-Up: Skipping for 5 minutes

Quad stack, for the quads
A1 Mountain Climbers 3 x 50/leg
A2 Alternating jump lunges 3 x 8/leg
A3 Wide Stance Jump Squats 3 x 15 
A4 Close-Stance Bodyweight Squats 3 x 20
Rest 75 seconds repeat

No balonie here: firm hamstrings
B1 Romanian Deadlifts with bar plate 3 x 12-15 reps
B2 Swiss Ball Leg Curl 3 x Max

Rest 60 seconds repeat

Inside and outside of the thighs
C1 Side Lunge with light weight 3 sets 10 per side
C2 Pendulum Step-Over 3 sets 15 per side
Rest 60 seconds repeat

PW Cardio: You will be performing sprints, either
5x 100m
6x 80m
8x 60m

Go forth and conquer!