Jason Bowtell

Jason’s Tips for the Perfect Workout!

Jason’s Tips for the Perfect Workout!

We all have had that awesome workout where we pushed our body to the limit; leaving the gym all hot and sweaty! I have found that these tips are all things I have learned in my 14 years of training that helped me break personal records and keep the passion alive and strong. Enjoy!

  1. Start every workout with a proper dynamic warm up that includes mobility exercises!
  2. After you are fully warmed up, start by doing a few repetitions of an explosive movement. Examples, on When preparing for a day with deadlifts start with a dumbbell snatch, When preparing for squats start with box jumps and finally when preparing for a day with bench presses start with clapping/explosive push ups.
  3. Only listen to intense music right before the lift. Pick your favorite song and blast it!
  4. Calm yourself and refocus after each set. If you are to hyped up throughout the entire workout you will burn out to quick.
  5. Make sure you haven’t eaten too close to a workout. Your body has a tough time digesting food under pressure and stress. A workout can cause both and put your digestive system into the fight or flight mode!
  6. Practice box breathing intra and post workout. Calming your nervous system post workout is one of the most important things for getting the body into recovery mode. If Navy Seals do it, it has to do something, right???
  7. Make sure you are consuming enough sodium. This is very important for athletes and very active people. Individuals that intensely train quickly burn through their electrolytes. This leaves the body depleted of many essential minerals making it hard not only to have a great workout but also to recover properly!
  8. Start a Pre-Workout routine. A Pre-Workout routine helps signal our body to prepare for battle! If you are coming from the office, it is important to have some time to get your mind right before you start training! This will not only allow you to put full effort into your workout but it will also allow you to focus on proper form and destress from your busy day!
  9. Remember your WHY! Why is it important to you to be in the gym? Why does this workout, accumulated with all the other workouts, help you get to your goals? Why are those goals important to you? If you are feeling down about your progress or you aren’t motivated, always get back to WHY you wanted it in the first place. This will provide the fuel to reignite your training!

– Jason


 

Meet The Author – Jason is a personal trainer and nutritionist who specializes in long term body composition changes, as well as strength and conditioning. He has competed in strong man, body building, and endurance races such as Tough Mudder. His post-secondary education is through the University of Alberta and Red Deer College in Kinesiology and Education. Jason is driven by his desire to help YOU through your fitness and health goals!

If you have any topics your would like Jason to discuss next don’t hesitate to email him at – jason@personaltrainingreddeer.com or visit him at One to 1 Fitness – 403.341.4041


11 Tips for staying on Your diet!

11 Tips for Staying on Your Diet!

We have all been there…

We decide it is time to start cleaning up our eating habits but…

then the dreaded cravings kick in!

Here are some tips that I have found that helped me when these cravings hit!

  1. Always be prepared. Having your meals on hand will prevent you from getting hungry and making impulse decisions such as that breakfast sandwich you have in the morning when you get your coffee from Tim Hortons 😉
  2. Eat frequent meals to prevent your blood sugar from dropping!
  3. Sugar free jello! Be careful with this one! Eating artificial sweeteners will satisfy your sweet tooth but will only do so temporarily. The more you eat artificial sweeteners the longer it will take for the craving to completely subside.
  4. Planned cheat meal! Key word here is planned! There are a number of benefits that come from a meal like this. Not only does it taste good and allow you to practice moderation BUT it also increases your leptin and thyroid hormones which in turn will increase your metabolism. Your coach will tell you when you need one, so don’t go crush a whole large pizza without your coach telling you to 😉
  5. Carbonated water – The carbonation can help curb your appetite. My personal favorites are the lemon lime and strawberry kiwi flavors made by ICE.
  6. Cucumbers – Cut up a cucumber length ways and add small amounts of Splenda and cinnamon. Place in the freezer for 1-2 hours you have crunchy sweet treat. Or cut up a tomato and just add some pepper and Himalayan pink salt!
  7. Eat the protein and vegetable portion of your meal first. Eating vegetables or protein before we consume carbohydrates help keep blood sugar levels lower and stable for longer periods of time. Stable blood sugar=less cravings.
  8. Chew gum – My personal favorites are the dessert flavored gums by Extra.
  9. Remembering that every time you practice self-discipline the easier it will become, so resist that delicious donut your clients or coworkers bring in! You can do it!  
  10. Choose healthy foods that you like. It doesn’t always just have to be chicken and rice! Make sure you switch it up.
  11. Remember your why! What drove you to make these changes to begin with? Put yourself back in the position you were in before you started this journey. 

Success is small efforts repeated!

– Jason


 

Meet The Author – Jason is a personal trainer and nutritionist who specializes in long term body composition changes, as well as strength and conditioning. He has competed in strong man, body building, and endurance races such as Tough Mudder. His post-secondary education is through the University of Alberta and Red Deer College in Kinesiology and Education. Jason is driven by his desire to help YOU through your fitness and health goals!

If you have any topics your would like Jason to discuss next don’t hesitate to email him at – jason@personaltrainingreddeer.com or visit him at One to 1 Fitness – 403.341.4041


Jason’s Big Four for Recovery

Jason’s Big Four for Recovery

When you walk into One to 1 Fitness you will immediately see a message on the wall that states, “We can’t change your life in 30-60 minutes; We can only hope to influence what you do in the other 23 hours a day”.

From your food intake, to your water, to your stress levels, to your sleep… they all play a huge role in your progress.

There is a great chance if you aren’t seeing results but you are busting your butt in the gym that recovery is lacking!

Here are my Top 4 Tips that I give all of my clients to help recover better so they can reap the rewards of their hard work!

  1. Post Workout Nutrition– Making sure your body is getting adequate nutrients to aid in recovery is a must if you plan on training frequently. For maximal recovery 0-30 minutes post exercise I suggest getting 30 grams  lean protein source and 15-30 grams of fast digesting carbohydrates. My personal favorite is a protein shake and two caramel chocolate chip rice cakes.
  2. Hydration – Remember that 75 percent of muscle tissue is water. Water is necessary for every metabolic function in the human body. Yet many of us still go through our daily lives dehydrated.  Ensure that 90% of the fluids you are taking in everyday is composed of water. If you are very active and know the coming workout will be intense try taking ¼ teaspoon of Himalayan salt to help replace the minerals lost from an intense workout.
  3. Sleep! – I know I sound like you’r mother here but try to get more shut eye! I am guilty of not getting enough sleep. Sleep plays an essential role in recovery and well being. It is proven that the sleep you get before midnight is more effective than the sleep afterwards. Things to avoid to help you sleep better include, but are not limited to,:- Avoiding alcohol- Staying away from Blue light prior to sleeping (turn off those computers and phones an hour before bed!)- Nicotine or caffeine – Not only before bed but limit usage throughout the day. Both sources can impede restful sleep.
  4. Controlling Stress – Being chronically stressed will rob you of recovery as well as your well being. We often view exercise as a stress reliever but to our body we are in battle! Dedicate 10 minutes post workout to doing very light cardio! Focus on slowing down your breathing and relaxing. If stress from work or life is too high, I suggest that you take 10 minutes twice a day to practice mediation and breathing techniques. Productivity will increase and you will feel better for it!

I hope this has helped! If you have any questions or concerns please don’t hesitate to message me at jason@personaltrainingreddeer.com!

You will immediately see and feel the positive signs by implementing these steps!

Jason


Meet The Author – Jason is a personal trainer and nutritionist who specializes in long term body composition changes, as well as strength and conditioning. He has competed in strong man, body building, and endurance races such as Tough Mudder. His post-secondary education is through the University of Alberta and Red Deer College in Kinesiology and Education. Jason is driven by his desire to help YOU through your fitness and health goals!

If you have any topics your would like Jason to discuss next don’t hesitate to email him at – jason@personaltrainingreddeer.com or visit him at One to 1 Fitness – 403.341.4041