What we offer:
- High Quality Workout Guides
- Video Documented Workout Guides
- An supportive online community
- Live Personal Trainer Support
- Monthly contests & prizes to be won.
- Real Supplements Reviews
All this for free! Our goal at free workout guides is to get as many people active and in shape as we can!
Sign up now in our workout forums to receive instant feedback from real personal trainers. No matter shape or size, we can find a solution for you.
If you are a personal trainer or have extensive knowledge in the fitness industry, please contact us for sponsorship / moderation abilities on the site.
- Free workout guides Employees
BBA Workouts! (Before Bed Ab Workouts)
Submitted by dylan on Sun, 03/07/2010 - 23:01.These Workouts begin at the end of the alphabit where they begin with the most ease. Workout A, B and C will be the Ultimate Abs workouts, and the following will greatly build you up to it.
Working your Abs before bed Everynight is an essential way to get a 6 pack. It always keeps your stomach tight and prevents fat storage overnight.
Workout Z
40 Crunches
40 Leg Scissors
30 Crunch-Twists
20 Side Crunches Per Side
100 Bicycle
50 Mason Twists
Plank 1 Minute 30 seconds.
*Click the Picture to see the rest*
Fruit and Veggetable Recovery Shake!
Submitted by dylan on Sun, 03/07/2010 - 16:13.The Healthy Recovery Shake
This shake is vital for the restoration of nutritional content after a hard workout.
The beauty of this shake is that not only does it contain 2 of the healiest vegetables... it tastes great!!
Ingredients:
Arm Workout - Add 1 Inch to your Arms in 3 Workouts
Submitted by dylan on Sat, 03/06/2010 - 20:37.Arm Workout
This program is designed to fully blast each muscle group in the arms at a time before moving on to the next.
The Tricep is the larger muscle so it is worked first, more intensly.
The Bicep is then burned out followed by the forearms.
Train Hard!!!
MED-CON WORKOUT
Submitted by dylan on Thu, 03/04/2010 - 21:06.This workout is in fact a superset, that is extremely fatiguing.
What Does Med-Con Stand For?
Metabolic Conditioning.
What does this workout do?
It depletes all glucose stores from the body, immediately increasing fat burn.
It requires you to use your max testosterone output. The benefits of this is during recovery your overall testosterone will increase.
Taylor Launter Workout
Submitted by dylan on Wed, 03/03/2010 - 07:53.“I was in the gym five days a week, two hours a day,” Taylor Lautner says in the August issue of Interview
magazine. “At one point, I was going seven days straight. I had put on a lot of weight, and then I started losing it drastically, so I was worried. It turned out I was overworking myself,” he said. “My trainer told me that I couldn’t break a sweat, because I was burning more calories than I was putting on.”
Tiger Woods Workout Routine
Submitted by dylan on Thu, 02/18/2010 - 18:31.Here is Tiger Woods' Breakdown of a typical day.
6:30 a.m. - One hour of cardio. Choice between endurance runs, sprints or biking.
7:30 a.m. - One hour of lower weight training. 60-70 percent of normal lifting weight, high reps and multiple sets.
8:30 a.m. - High protein/low-fat breakfast. Typically includes egg-white omelet with vegetables.
9:00 a.m. - Two hours on the golf course. Hit on the range and work on swing.
11:00 a.m. - Practice putting for 30 minutes to an hour.
Noon - Play nine holes.
Latest Olympic News
VANOC thanks Canadians, fans, for wearing hearts on their hands - News Releases : Vancouver 2010 Winter Olympics
Over 3.5 million pairs of Red Mittens purchased in support of Canadian winter athletes
Vancouver, BC ― The Vancouver Organizing Committee for the 2010 Olympic and Paralympic Winter Games (VANOC) today thanked Canadians and all fans who showed their support for the Canadian athletes and the 2010 Games by purchasing a pair of Red Mittens. Over 3.5 million pairs of mittens were sold during the five-month campaign and the mittens quickly became one of the most enduring and popular items of the pre-Games and Games-time period. The full inventory of Red Mittens has now been sold.
“To everyone who bought a pair of Red Mittens, who waved at a torchbearer in their community, who showed their spirit every day, or who wore them while cheering their team at the venues or while watching on television, we send a heartfelt 'thank you'," said John Furlong, VANOC's Chief Executive Officer. "Red Mittens were more than a souvenir, they became the "it" item to show support for the Games and we're grateful to everyone who literally wore their hearts on their hands. We also thank our partners, and particularly the Hudson's Bay Company and CTV, Canada's Olympic Network, for their strong support of the Red Mittens campaign.”
Since VANOC launched Red Mittens last fall to raise funds to support Canadian athletes at the 2010 Winter Games, Red Mittens have been seen on the hands of a prince, a premier, a prime minister, the IOC President and millions of proud Canadians and worldwide visitors. Numerous statues also sported Red Mittens, including the Drumheller dinosaur, the Harry Jerome runner in Stanley Park and the Lions Gate Bridge lions. A hit from the beginning, by December 2009, the mittens had reached VANOC’s established goal: one million pairs sold. By the time the Olympic Winter Games ended, on February 28, 2010, more than 3.5 million pairs had been sold. The mittens were made available on www.vancouver2010.com and through Hudson’s Bay Company stores, including Zellers, the Bay and Home Outfitters locations.
Red Mittens were conceived as an affordable, fun and unique way for Canadians and all Games fans to connect with Vancouver 2010 and support Canadian athletes. Demand grew as soon as the Olympic Torch Relay and Olympic torchbearers started, on October 30, to wind their way across the country wearing Red Mittens. As the Christmas holiday season approached, their popularity ― both as a gift item and as practical, fun winter apparel ― grew rapidly. In January/February 2010, demand for Red Mittens peaked as Canadians and international visitors sought out the fun and distinctly Canadian Red Mittens.
Net proceeds from every pair of Vancouver 2010 Red Mittens sold help complete the funding of the five-year Own the Podium 2010 initiative, which provided Canadian athletes with top Games-related equipment and training. Any additional funds raised through the Red Mittens campaign support a variety of 2010 Winter Games athlete- and sport-based initiatives.
About VANOC
VANOC is responsible for the planning, organizing, financing and staging of the XXI Olympic Winter Games and the X Paralympic Winter Games in 2010. The 2010 Olympic Winter Games will be staged in Vancouver and Whistler from February 12 to 28, 2010. Vancouver and Whistler will host the Paralympic Winter Games from March 12 to 21, 2010. Please visit www.vancouver2010.com for more information.
For more information:
VANOC Communications
Tel: 604.403.1611
E-mail: mediarelations@vancouver2010.com
Vancouver 2010 official commemorative books: the perfect Games keepsakes - News Releases : Vancouver 2010 Winter Olympics
Vancouver, BC – With the 2010 Olympic Winter Games over and the Paralympic Games set to start on March 12, fans and enthusiasts can now experience the Games through a number of official licensed books offered by the Vancouver Organizing Committee for the 2010 Olympic and Paralympic Winter Games (VANOC). These books are already available for purchase or pre-order at vancouver2010.com or on their local bookstore shelves.
The latest book to hit store shelves this week is A Path of Northern Lights: The Story of the Vancouver 2010 Olympic Torch Relay. This beautiful, full-colour book tells the story of the Olympic Torch Relay and its 106-day, 45,000-kilometre journey from coast to coast to coast across Canada. Filled with emotional stories, behind-the-scenes details and stunning imagery and a complete list of all 12,000 torchbearers,
this is a book that both Games and torch relay aficionados alike will want to have in their collection.
Also part of the family of Games-related books is O Siyam: Aboriginal Art Inspired by the 2010 Olympic and Paralympic Winter Games. This unique coffee-table art book, a first in Games history, showcases the stunning artwork by First Nations, Métis and Inuit artists showcased at Vancouver 2010 venues. The range of art covered by the book is extensive, and includes sculpture, painting, beadwork, tapestry, carving, and masks by more than 100 Aboriginal artists. Published in November 2009, O Siyam not only offers imagery of the art, but also captures the artists at work during the creative process and includes an introductory piece by feature essayist Gerald McMaster, an artist, author, educator and curator of Canadian art at the Art Gallery of Ontario.
The final book to hit store shelves following the Paralympic Games ― and undoubtedly the jewel in any Games enthusiast’s collection ― is With Glowing Hearts/Des plus brilliants exploits: The Official Commemorative Book of the XXI Olympic Winter Games and the X Paralympic Winter Games. To be published in late May, but currently available for pre-order through vancouver2010.com, With Glowing Hearts/des plus brilliants exploits is the only official book commemorating the spirit, passion and beauty of the 2010 Winter Games. It will feature hundreds of pages of original imagery capturing the grace and skill of the athletes, the spectacular Opening, Closing and Victory Ceremonies and a unique, behind-the-scene insider’s view of the journey to 2010.
John Wiley & Sons Canada Ltd. Is the publisher of all three licensed books.
About VANOC
VANOC is responsible for the planning, organizing, financing and staging of the XXI Olympic Winter Games and the X Paralympic Winter Games in 2010. The 2010 Olympic Winter Games will be staged in Vancouver and Whistler from February 12 to 28, 2010
About John Wiley & Sons Canada Ltd.
Founded in 1807, John Wiley & Sons, Inc. has been a valued source of information and understanding for 200 years, helping people around the world meet their needs and fulfill their aspirations. Since 1968, Wiley Canada has been providing must-have content and services to Canadian customers including professionals, students, and consumers. Its core businesses include professional and consumer books on personal finance, business, health, sports, and current affairs, as well as educational materials for undergraduate and graduate students. The company's web site can be accessed at www.wiley.com. The company is listed on the New York Stock Exchange under the symbols JWa and JWb.
Contact
VANOC Communications
E-mail: mediarelations@vancouver2010.com
Vancouver 2010 and partners donate $300,000 to UNICEF to help rebuild Haiti as part of Vancouver 2010 Olympic Truce - News Releases : Vancouver 2010 Winter Olympics
Vancouver, BC — To help children and teenagers in Haiti rebuild after the devastating earthquake there on January 12, a $300,000 CAD donation has been made to UNICEF to commemorate the Vancouver 2010 Olympic Truce and to serve as a lasting legacy of Canada’s Games.
The donation, announced today, will provide an opportunity for the children of Haiti to once again play in good health and freedom. The donation is made possible by the Vancouver Organizing Committee for the 2010 Olympic and Paralympic Winter Games (VANOC), as well as explore.org and the Annenberg Foundation, l’Organisation internationale de la Francophonie (OIF) and Teck Resources, an Official Supporter of the 2010 Winter Games and the metals supplier for the Vancouver 2010 medals.
“When a tragic situation occurs, such as the earthquake in Haiti, it is incumbent on all of us to come together as global citizens to assist,” said VANOC CEO John Furlong. “Sport has the power to unite and heal, especially among children, which is why we’re working with our partners through UNICEF. We encourage everyone in the world who watched the Vancouver 2010 Olympic Winter Games to continue to support Haiti as it works to rebuild.”
Under the auspices of the Vancouver 2010 Olympic Truce, the $300,000.00 donation has been sent to UNICEF, the lead international organization responsible for relief and assistance to youth in Haiti. Over the past few weeks, various organizations have collectively pooled their funding to create a greater overall contribution, including: the Annenberg Foundation ($50,000) through the multimedia organization explore.org; Teck Resources and its employees ($156,000); l’Organisation internationale de la Francophonie (OIF) ($45,000); and VANOC (approximately $54,000).
VANOC’s contribution was raised in part by workforce members and the public at events such as the Olympic Torch Relay celebration in Vancouver and the opening night of the Vancouver 2010 Cultural Olympiad, as well as from the corporate Vancouver2010 Olympic truce budget. Other sponsors have also made separate, considerable donations towards relief efforts in Haiti.
“In the spirit of the Olympic Games, which embraces camaraderie and teamwork, Teck Resources is pleased to be able to provide assistance to the people of Haiti so that they may rebuild their country and create a better tomorrow,” said Don Lindsay, CEO of Teck Resources.
Charles Annenberg Weingarten, explore.org founder and vice president and director of the Annenberg Foundation, added: “In line with explore.org’s philanthropic mission to provide grant funding to exceptional organizations, a $50,000 grant was pledged to UNICEF in support of the Olympic Truce and Haitian relief efforts. Explore.org shares the values of inclusion, tolerance and respect, using film and photography from around the world to highlight and inspire the selfless acts of others.”
“The OIF would like to demonstrate a solidarity with Haïti and its youth,” said Audrey Delacroix, spokesperson for the OIF. “In addition to this financial contribution, the OIF will be also be at the disposal of the Haïtian authorities should they wish to use our expertise in any way.”
The OIF was represented in Vancouver during the 2010 Olympic Winter Games by Pascal Couchepin, Grand Témoin de la Francophonie. Couchepin was tasked in 2009 by Abdou Diouf, Secretary General of the Organisation internationale de la Francophonie (OIF), with supporting VANOC’s efforts to ensure bilingual Games in Vancouver and Whistler.
The Vancouver 2010 Olympic Truce legacy donation is in addition to a commitment made by International Olympic Committee (IOC) President Jacques Rogge on the eve of the 2010 Olympic Winter Games that the Olympic Movement would be supporting reconstruction of sport facilities for Haitian youth.
About the Vancouver 2010 Olympic Truce
The philosophy of the Olympic Truce is simple: sport can inspire peace. In 2010, athletes will set aside their political, religious and social differences and compete on a level playing field in the pursuit of excellence. Their sportsmanship and behaviour are examples of how countries and individuals can find constructive ways to uphold the values of respect and friendship.
The 2010 Winter Games mark the first time Canada has been responsible for leading Olympic Truce efforts since the ancient tradition, dating back to 776 BC in Greece, was revitalized in 1992. Her Excellency the Right Honourable Michaëlle Jean, Governor General of Canada, is patron of the Vancouver 2010 Olympic Truce. For more information, visit www.olympictruce.org.
About Teck Resources Limited
Teck is a diversified resource company committed to responsible mining and mineral development with major business units focused on copper, metallurgical coal, zinc and energy. Headquartered in Vancouver, Canada, its shares are listed on the Toronto Stock Exchange under the symbols TCK.A and TCK.B and the New York Stock Exchange under the symbol TCK. Further information about Teck can be found at www.teck.com/vancouver2010.
About explore.org
Explore.org is a multimedia organization that documents leaders around the world who have devoted their lives to extraordinary causes. Both educational and inspirational, explore.org creates a portal into the soul of humanity by championing the selfless acts of others. Founded on the principles of the film style cinema vérité, explore.org anchors its content in unbiased realism. www.explore.org
About l’Organisation internationale de la Francophonie (OIF)
L’Organisation internationale de la Francophonie, created in 1970, represents one of the biggest linguistic zones in the world. Its members share more than just a common language. They also share the humanist values promoted by the French language. The French language and its humanist values represent the two cornerstones on which l’Organisation internationale de la Francophonie is based. Its mission is to embody the active solidarity between its 70 member states and governments. For more information, visit www.francophonie.org.
About VANOC
VANOC is responsible for the planning, organizing, financing and staging of the XXI Olympic Winter Games and the Paralympic Winter Games in 2010. The 2010 Olympic Winter Games were staged in Vancouver and Whistler from February 12 to 28, 2010. Vancouver and Whistler will host the Paralympic Winter Games from March 12 to 21, 2010. Visit www.vancouver2010.com.
Media Contacts:
VANOC Communications
Tel: 604.403.1611
E-mail: mediarelations@vancouver2010.com
explore.org
Liz Marks
liz@explore.org
310.209.4577
Teck
Kate Best
Tel: 604.862.2280
E-mail: kbest@national.ca
Organisation internationale de la Francophonie
Anissa Barrak, head of communications
anissa.barrak@francophonie.org
Nathalie Heneman, officer in charge of media relations
Tel. (+33) 1 44 37 32 52 nathalie.heneman@francophonie.org
Read More...
VANOC commends Government of Canada for Own the Podium contribution in federal budget - News Releases : Vancouver 2010 Winter Olympics
Vancouver, BC ― The Vancouver Organizing Committee for the 2010 Olympic and Paralympic Winter Games (VANOC) today commended the Government of Canada for committing an additional $17 million annually in funding in support of the Own the Podium program: $11 million for winter athletes and $ 6 million for summer athletes. The funding announcement came as part of the Government of Canada’s release of the federal budget.
"The Prime Minister and Government of Canada have today confirmed that sport counts in Canada – that sport is an important and vibrant part of the fabric of life in our country,” said John Furlong, VANOC’s Chief Executive Officer. “Canadian winter athletes, through their stellar performance at the 2010 Olympic Winter Games and at the upcoming Paralympic Games, are making a significant impact on the country, inspiring national pride and a showing what can be done when confidence is raised to the highest level through strong support. Our summer athletes have tremendous potential as they prepare for the London 2012 Games,” he said.
“As the Own the Podium 2010 program showed, ultimately, it’s about partnership, and corporate Canada played an important and meaningful role, demonstrating that a private /public partnership can not only work, but can win. We encourage corporate Canada to continue to support these programs and, together with the Government of Canada, to build on the success of Vancouver 2010,” he concluded.
The Own the Podium 2010 program played a critical role in developing the strongest Canadian Olympic and Paralympic teams ever, as demonstrated by the outstanding performance of Canada’s athletes at the 2010 Olympic Winter Games and what promises to be a best ever performance at the 2010 Paralympic Games. Canada set a new all-time team high at the 2010 Olympic Games with 26 medals, including 14 gold medals ― the highest number of gold medals Canada has ever won at any Games, and the most gold medals ever won by any nation at an Olympic Winter Games. The program is a partnership of Canada’s 13 winter national sport organizations, the Canadian Olympic Committee, the Canadian Paralympic Committee, Sport Canada and the Vancouver Organizing Committee for the 2010 Olympic and Paralympic Winter Games (VANOC) .
Approximately half of the funding originated from the Government of Canada, through Sport Canada. VANOC raised the other half through corporate, provincial, territorial, and public support. Bell Canada is the founding corporate partner and other corporate partners include General Motors of Canada, Hudson’s Bay Company, McDonald’s Canada, Petro-Canada, RBC Financial Group and RONA. Provincial and territorial support is provided by the governments of Alberta, British Columbia, Saskatchewan, Manitoba, Ontario, Québec, Nova Scotia, Prince Edward Island, Newfoundland and Labrador, Nunavut, Northwest Territories and the Yukon.
About VANOC
VANOC is responsible for the planning, organizing, financing and staging of the XXI Olympic Winter Games and the Paralympic Winter Games in 2010. The 2010 Olympic Winter Games will be staged in Vancouver and Whistler from February 12 to 28, 2010. Vancouver and Whistler will host the Paralympic Winter Games from March 12 to 21, 2010. Visit www.vancouver2010.com.
Media Contact:
VANOC Communications
Tel: 604.403.1611
E-mail: mediarelations@vancouver2010.com
Read More...
2010 Olympic Transportation plan a success - News Releases : Vancouver 2010 Winter Olympics
Citizens urged to keep travelling smart as changes to the road network remain for Paralympic Winter Games
Vancouver, BC – The Olympic and Paralympic Transportation Team (OPTT) today thanked the people of Metro Vancouver and the Sea to Sky regions for making the 2010 integrated Olympic transportation plan a success, while urging people to keep traveling smart in view of changes to the transportation network for the 2010 Paralympic Winter Games.
Transportation planners – charged with one of the most complex and critical elements of the Games – set the lofty goal of achieving at least a 30 per cent reduction in vehicle use during the Olympic Games, in order to ensure athletes, officials and others could get to their events on time and local residents could move efficiently.
Throughout the Games, Metro Vancouver and the Sea to Sky corridor saw record numbers of people walking, cycling and taking transit, and an overall reduction in vehicle use. In particular, vehicle use was reduced by an average of more than 35 per cent each day. In addition, TransLink, the public transit operator in Metro Vancouver, moved an average of 1.5 million people per day during the Games, an increase from 730,000 trips per day, while BC Transit, the public transportation provider in the Sea to Sky corridor, saw five times the ridership on the public transit system over normal winter levels.
Paralympic transportation plans
Venues
Building on this success, the OPTT is reminding the public to continue to ‘travel smart’ during the Paralympic Winter Games. While most road networks have been returned to normal, some closures and parking restrictions remain around Paralympic venues during the transition to and throughout the Paralympic Games. These areas include UBC Thunderbird Arena, the Vancouver Paralympic Centre, Paralympic Village Vancouver and BC Place (for March 12 Opening Ceremony). In Whistler, these areas include Whistler Creekside and Paralympic Village Whistler. The public is asked to continue to use sustainable modes of transportation throughout the month of March 2010 and beyond. Details of the 2010 integrated Paralympic transportation plan are outlined in the attached fact sheet.
“We were very happy with the transportation choices that everyone made during the Olympic Winter Games,,” Penny Ballem, city manager of the City of Vancouver said on behalf of the OPTT. “With fewer changes to the road network during the Paralympic Winter Games, we encourage residents, commuters and visitors to continue to leave their vehicles behind and walk, cycle or take transit to get around during this period.”
“It’s important we ensure our Paralympic athletes and other guests have a smooth, positive experience here during the Games,” added Terry Wright, VANOC executive vice president, services and Games operations. “With road closures, parking restrictions and increased volumes around Paralympic Games venues, traveling smart is still the way to go and everyone should know before they go.”
Paralympic Torch relay and Opening Ceremony March 11 and 12
The public is also reminded the Paralympic torch relay will be underway in downtown Vancouver from 2 pm on March 11 to 2 pm on March 12. The current proposed route is a loop that will involve areas along Robson, Granville and Smithe Streets. Traffic will continue to flow on most major streets, however, there will be road closures and restrictions to vehicle traffic along a few blocks of Robson, Smithe, Granville and Bute. Other cross streets will remain open with rolling intermittent road closures as the torch runs past. Commuters are advised to find alternate routes and modes of transportation around the Robson Square area for March 11 and 12.
In addition, temporary road closures and pedestrian corridors will be in place in downtown Vancouver on March 12 to support the Paralympic Winter Games Opening Ceremony at BC Place. Cambie Bridge, as well as portions of Beatty Street and Robson Street will be closed for most of the day on March 12, so driving will be challenging. Up to date information will be made available on the Host City website through travelsmart2010.ca,so that everyone can plan ahead.
Other transportation highlights
- Public transportation service will reflect the anticipated number of transit riders during the Paralympic Games, with event level service planned to serve Paralympic venues in Vancouver, and the Games Express service continuing in Whistler.
- Paralympic Games event tickets include access to public transit for the day of the event.
- Olympic lanes removed in Vancouver as of March 2, though a temporary Paralympic lane will remain on Highway 99 in Whistler from Function Junction to the Village.
- Sea to Sky traffic checkpoint removed as of March 1; no permits required to travel north of Squamish.
- Lane demarcations on Highway 99 will be removed between March 1 and 5.
For the most up-to-date transportation information, visit www.travelsmart2010.ca.
About the OPTT
Members of the Olympic and Paralympic Transportation Team (OPTT) are VANOC, the City of Vancouver, Resort Municipality of Whistler, TransLink, BC Transit, the provincial Ministry of Transportation and Infrastructure, and the Vancouver 2010 Integrated Security Unit. Planning is also supported by other partners, including Transport Canada and the municipalities of Richmond and West Vancouver.
Read More...










