Being good at your job (firefighting) you need to train for unstable surfaces and unpredictable situations. Working out with only weights and machines will do you a great injustice for what you will be doing on a daily basis.
Try to use the ball or BOSU for each of these exercises listed above to help train your body for unstable surfaces. Remember you will need to drop the weight you use at the gym now because of the instability-you will not continue at the same weight -PROPER FORM IS KEY!!!
Consult a qualified personal trainer who has training with the BOSU and the ball. Learn and master these pieces of equipment and you'll be prepared for anything!

BodyBootcamp

Building a bigger body:
-eat 7- 8 meals a day
-eat every 2 hours
-rotate protein each meal/day (do not just eat one or two different kinds)
Example: 1st meal - egg whites, 2nd meal - chicken, 3rd meal - beef, 4th meal - shake, 5th meal - fish.
-EFA (essential fatty acids) 30/60/90 everyday--liquid form is best (every 50 lbs. of weight = 1 tbsp)
-good quality carbohydrates for energy (avoid refine sugar)

Food Tips:
1) The majority of the food you eat should have no labels and are located on the perimeter of the store.
2) Before you start to read grams and calories, be sure to read the ingredient list first.
3) Clean out your cupboards and fridge of all highly processed foods.
4) Balance your meals with carbs, essential fats and protein (5 small meals per day). 5) Make adjustments to your carbohydrate intake according to your energy levels, daily activities and weight management.

Ordering in a restaurant: ASK FOR WHAT YOU WANT!!!!
1) Avoid dairy and deep fried
2) Ask for grilled, broiled, sauteed, or stir-fried with minimal oil.
3) Choose extra veggies or salad over potato, rice or pasta.
4) Olive oil or balsamic vinegar over butter.
5) Begin with a salad for an appetizer.
6) Choose feta, goat or parmesan cheese over cheddar or mozzarella. 7) Pick tomato, olive oil or veggie based sauces.
8) Fine dining restaurants have better food/smaller portions and will accommodate you and your eating habits than roadhouse style restaurant.
9) If all else fails-pretend you are allergic!

Other grains beside wheat:
1) Ezekiel (7 grams of protein/serving)
2) Manna (6 grams of protein/serving)
3) Flax
4) Kamut
5) Quinoa These grains are lower in glycemic, contain
6) Spelt more protein and nutrients than refined flour! 7) Amaranth
8) Buckwheat
9) Hemp
10) Rice
11) Rye
12) Millet

Fresh is Best!!!! However in the winter months you may need to revert to frozen! If the foods are not organic be sure to wash your produce thoroughly to get rid of the pesticides and fungicides.

TARA FULOP- CONNER
co-owner Absolute Muscle Therapeutic Massage Clinic & BodyBootcamp
262 King Street N, Waterloo, ON
Phone: 519-884-6650
www.absolutemuscle.ca