I had a great birthday and I don't feel any older.  I can honestly say that at 30, I'm in the best shape of my life.

Wishing didn't make it so.  You have to make it happen.  Are you?  Get it started at Guelph Fitness Bootcamp July 21st!  

DA 

Sore Knees...How to Squat Safely
By Dale Andrew

If you're getting sore knees after squatting, maybe you're performing the squat incorrectly.  Rather than just not do any squats, you simply need to take a different approach.

You should be able to take some of the stress off the knees by having them squat like they are sitting back into a chair.  Sit back and down. That means starting the squat by pushing the hips back and then bending the knees second. Sit back. This loads the hips more and the knees less.

If the problem still exists, then you probably simply need to lose fat (so there is less weight on the knees overall), build the muscles around the knee joint with floor bodyweight exercises, reduced Range-of-Motion standing bodyweight exercises, and maybe even some hamstring curls.

Also, we need to look at their nutrition and lifestyle to make sure that you're eliminating all sources of inflammation and increasing anti-inflammatory nutrients. Nutrition and living the can play a big part in helping to reduce knee pain.

Why Eat Oats?
By Dr. John Berardi   

If you're looking to gain mass and have a good carbohydrate tolerance, place a bowl of fiber-rich, low-GI rolled oats along with ½ scoop of vanilla protein powder,  frozen mixed berries, pineapple and a small quantity of mixed nuts right next to your omelet.  This is a muscle building breakfast that’s hard to beat.   I place this bowl right next to my omelet for a breakfast that's hard to beat.

When it comes to nutrition, JB is the expert I turn to - and for good reason - he has a Ph.D. in Kinesiology (with a specialization in Exercise and Nutritional Biochemistry), has authored more than 200 articles, launched the nutrition system that is rapidly becoming the industry standard and oh yeah, long before all that, he was the 1995 Mr. Jr. USA Bodybuilding champion.

Do you have a question for me?

Drop me a line at drandrew@sympatico.ca -- and you might see your question answered in an upcoming issue of The Better Body Tips Newsletter!  Best Question Contest - winner gets a mystery surprise gift!

Upcoming Bootcamps

Here's your opportunity to consult with Dale Andrew -- If you're interested, I may come to your city or town for an exclusive "Fitness Bootcamp"

I will speak and coach live, giving away the exact step-by-step fitness blueprint you need to get in better shape and quickly lose fat...

Upcoming Bootcamps:

Guelph, ON -- July 21 (Click here for more details)

Guelph, ON -- August 11

Guelph, ON -- September 15

I'll be happy to answer any of your questions about these exclusive events -- at drandrew@sympatico.ca. 

The 3 Biggest Post-Workout Mistakes!  
By Jayson Hunter, RD, CSCS

Let’s face it, when you are training you work hard. Right?
 
But did you know there are 3 common mistakes most people make that sabotage their results. What is the point of working out if you don’t maximize your results?
 
Here are the 3 biggest mistakes made over and over again (along with quick tips on how to fix those mistakes!)
 
Mistake #1 - Training only your favorite body parts
 
If you only train your favorite body parts - you are doing your body a grave disservice.   In addition to creating an unbalanced and out of proportion physique, it leads to overtraining, stubborn injuries and most importantly a slower metabolism.
 
When you workout in all facets of conditioning your body is running at peak levels.   Your metabolism is stoked and running hot because you are requiring it to function in many planes of movement, working various muscles all over the body and essentially requiring it to work harder than it would if you only trained 2 of your favorite body parts over and over.

Mistake #2 - No Workout Variety
 
If you always complete the same exercises and routine over and over, your body gets used to it.  It doesn’t have the need to build new muscle.  It becomes complacent. 
 
Your body is only going to build enough muscle and get strong enough to complete the exercise as required.  If you do the same 8 exercises over and over again you will never make any progress.  Even if you add weight and make the exercises harder your progress is still limited because your body only has to produce enough strength to lift that extra 5 pounds. 
 
Now if you want to consistently be progressing and challenging your body then you should be adjusting your workouts frequently.  An example would be to change your workouts up every 3 weeks.  You can still work the same muscle groups, but choose different exercises that target those muscles. 
 
If you don’t believe me try a forward lunge for 4 consecutive workouts and then switch to a lateral lunge for the next 4 workouts and see if you notice a difference between the two exercises.  They are essentially working the same muscles, but differently and your muscles will most definitely recognize that.  

Mistake #3 - Damaging Post-Workout Nutrition
 
This is the biggest mistake that can be easily corrected! 
 
You only get results from exercise AFTER you are done with your workout! And if you don’t consume some type of post workout drink, your will suffer in your recovery and your progress will be slower. 
 
The research is abundant with studies showing an intake of carbohydrates and protein together within 1 hour after working out greatly enhances recovery, increases protein synthesis and replenishes glycogen.  The key is to digest quick digesting nutrients so that the recovery process can begin immediately. 
 
The best way to do this is by consuming a high quality post-workout drink with the proper carbohydrate to protein ratio. If you are choosing just a high protein drink without enough carbs, you are consuming the wrong drink.
 
Prograde Varisty Post-Workout Drink is the perfect blend of carbs/proteins and it’s fast absorbing so it will feed your muscles the necessary nutrients you need to start the recovery process and prepare you for your next workout.
I can almost guarantee you are not getting enough fruits and vegetables. And most store-bought synthetic vitamins just don't cut it.  Get Varsity at www.ProgradeSystem.com!

Featured Exercise

T-Pushup with rotation
1. Start by completing a normal pushup and then at the top of the second pushup pick your hand up off the ground and rotate your upper body so that your hand is above your head.
2. Proceed to complete this same movement with the other arm. Then return to a normal pushup.
3. Complete this movement for the desired number of repetitions.
4. To make this more challenging hold a dumbell in each hand while completing this movement.

Image Courtesy of Fitness Generator

HELP: FEEDBACK WANTED!

I need your help!  First off, comments, testimonials, quotations, or Q&A for future issues would be VERY appreciated.  Hey, if no one's telling you how you're doing, then guess what?  You can't do it any better.  So PLEASE give me your candid opinion about this publication and send it to me at drandrew@sympatico.ca 

I'd love to hear what you have to say!

And lastly...THANK YOU!  I appreciate your support, continued business and trust, so we can both work on making this the most influential, waist-line shrinking newsletter you've ever had!

Committed to your success,

Dale Andrew, M.A.

P.S. If you enjoyed this newsletter, feel free to pass it on to anyone else that might enjoy it.

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