All posts in “Fitness”

Carrots are yummy!!

I don’t’ know too many people who jump at having carrots as a go to snack , as not being too fond of the root vegetable myself. However, from years of developing wellness of mind and body, I’ve grown fond of the remarkable benefits of carrots:

  • Lower blood pressure
  • Boost immunity
  • Help digestion
  • Prevent cancer
  • Improve eyesight
  • Improve oral health
  • Reduce the risk of stroke
  • Control diabetes

After acknowledging all those benefits all I want to do is eat carrots so here is a recipe I have fallen in love with:


  • 8-10 peeled carrots
  • 2 tbsp. melted butter
  • 2tsp garlic minced
  • 4 tbsp. parmesan cheese
  • 1 tsp chopped parsley


  1. Preheat oven to 400 degrees Fahrenheit.
  2. Mix butter and garlic together.
  3. Place carrots on a parchment paper
  4. Sprinkle with butter/garlic mixture.
  5. Roast in oven for 15 min.
  6. Top with parmesan cheese and roast for another 10 min
  7. Top with parsley and ENJOY!


I recently experienced something that doesn’t happen to me often: I was so sore last week that I decided not to work out two days in a row. Skipping more than just a weekday is really not like me so I decided to look into it, mostly to find a way to get rid of the awful pain.

I’ll now share some of what I learned with my people here at ADAPT:

First of all, there’s a medical term for that awful pain we call ‘soreness’: Delayed-Onset Muscle Soreness or DOMS.

What causes DOMS?

DOMS is caused by muscle strains as a result of excessive and accustomed exercise, which results in an inflammatory response.

What are the symptoms?

The symptoms might remind you of the day after one of George’s leg days:

• Aching muscles 24 to 48 hours later — you know, waking up the next day feeling like a truck has ran you over

• Stiff muscles — not being able to sit on the toilet

• Short-term loss of muscle strength — having a hard time going up stairs

• Joints with reduced range of motion — being incapable of reaching something from the back of your car

What can you do about it?

There are a few things you can do to treat DOMS:

  • Practicing ‘active rest’ — as in ‘get on the bike’
  • Applying heat and cold
  • Applying direct pressure — using lacrosse balls or foam rollers
  • Avoiding excessive muscle stretching during the first 24 hours

How can you prevent this dreadful pain?

Here’s the advice:

• Increase sets, reps and weights no more than 10% per week — am I glad that ADAPT’s program is very smart and disciplined about workout programming or what?!

• Make sure to properly cool down after finishing your workout

Simply put, DOMS is a common occurrence among people who exercise that can be prevented by working out smart, so “Be HUMBLE, be TEACHABLE, and always KEEP LEARNING” here at ADAPT.

How to build sexy, strong and powerful glutes?

It’s official , great glutes benefit you more than just looking good in a pair of jeans. The gluteus maximus aka your booty is in conjunction with the medius and minimus that operate as a base of support for the pelvis and the hips. So, when the glutes are weak the pelvis and the hips suffer because the quadriceps and hip flexor have to work harder to compensate . Strong glutes encourage hip movement which protects from over compensation of spinal movement by performing simple functional movements. These movements alone have the potential to cause strain and no one wants that right ? If you want to strengthen your glutes it’s important to prime the glutes while getting ready to workout to ensure proper activation of the muscle. To ensure healthy glutes , these are exercise routines you should try adding to your routine :


Cable pull through
Monster walks
Glute bridges
Kettelbell swing
Low bar back squat
Russian Deadlift
Good morning

For more information check out Coach Jonas aka “the booty guru” on our YouTube channel  for how to work your glutes !

It’s Hip to be Fit!

When you think about it, you spend most of your day if not a third of your day sitting, standing and even achieving a workout at ADAPT, right? Would you believe that over time from this consistent pattern and lack of stretching the hip flexor muscles eventually shift to a shortened state, which is what causes this horrible pain. Listed below are some ways to relieve this uncomfortable situation:

  • Kneeling hip flexor stretch
  • Pigeon stretches
  • Spiderman stretches
  • Hip flexor mobilization (lacrosse ball or foam roller)

Check out out Youtube channel for more info about this!!

For further information ask your coaches at ADAPT!



Winters, M., Blake, C., Trost, J., Marcello-Brinker, T., Lowe, L., Garber, M., & Wainner, R. (2004). Passive versus active stretching of hip flexor muscles in subjects with limited hip extension: a randomized clinical trial. Physical Therapy84(9), 800-807.

Short & Sweet

What do you do when you are craving something sweet? Stuff like this passes through your mind: Ice cream, Nutella, or your favorite dessert from a certain restaurant but after eating all that you begin to feel guilty, tired and then you start thinking stuff like: “it is impossible to lose weight” “I will always be fat” “I am never going to be able to eat clean”. But guess what? There is a possibility of eating sweets without all the negative consequences. We are going to tell you an amazing recipe that you are going to love!

Due to your busy life: work, children, gym, and just life itself, it extremely difficult to find the time to make something healthy to eat but we got you covered! Here is a quick and healthy 4 ingredients protein brownie!


  • 2 cups mashed banana (about 6 medium, overripe bananas)
  • 1 cup smooth peanut butter (use almond or cashew butter for paleo/low-carb)
  • ½ cup protein powder
  • ¼ cup cocoa powder

Mix all the ingredients in a bowl and put it in the oven at 350 degrees for 25 minutes and ENJOY!!

The first step to achieve your goal

Have you listened to motivational speakers? Have you ever felt the energy they transmit directly to your soul? That energy makes you want to go and grab the Earth with one hand right? That type of motivation lasts for a few minutes after your listen to it and then it is gone. That is not what you need to commit to goal. Health related goals might be hard to accomplish but they are also very rewarding. How great would it be to actually lose all that stubborn fat or to be able to do 5 strict pull-ups right? If you are lacking motivation and commitment the first thing you must do is to set SMART goals:

If your goal is “I am going to lose weight” that is not specific enough. Even if you are more specific such as: “I am going to lose 20lb in 1 month” that is not realistic so it would be almost impossible to achieve it. A SMART goal would look like: “I am going to loose 5lb in 3 months by weighing myself every month, eating healthy (specify how your diet is going to look like), and I am going to exercise weekly (specify how many times per week and for how long) all this to be able to play with my kids for long hours”.

Just remember: be specific, measurable, reasonable attainable, and set a time frame for your goals. Once you set your SMART goal lets make a plan together! Ask our ADAPT coaches for more information about how to plan accordingly.



Lavigne-Robichaud, M., Vermeer, A., Azzi, S., Blane, S., & Giroux, I. (2015). Lessons learned from SMART nutritional goals used by men and women with prediabetes in a lifestyle intervention program at the STAR Family Health Team. Canadian Journal Of Dietetic Practice & Research76(3), e22.